Penne au poulet et aux épinards, riches en protéines : un plat de pâtes rassasiant pour les soirs de semaine

Ingrédients

• 12 oz high-protein penne (chickpea, lentil, or protein-enriched wheat)
• 1 lb boneless, skinless chicken breasts, diced
• 1 tablespoon olive oil
• 1 tablespoon butter (optional, for richness)
• 1 small yellow onion, finely chopped
• 3–4 cloves garlic, minced
• 1 teaspoon Italian seasoning
• 1/2 teaspoon red pepper flakes (optional)
• 1 cup low-sodium chicken broth
• 1 cup milk or half-and-half
• 1/2 cup grated Parmesan cheese, plus more for serving
• 5–6 oz fresh baby spinach
• Salt and black pepper
• Lemon zest or juice (optional, for brightness)

Préparation

1. 1

   Cook the penne: Bring a large pot of salted water to a boil. Cook high-protein penne to al dente according to package directions. Reserve 1/2 cup pasta water, then drain.

2. 2

   Season the chicken: Pat dry and season with 1 teaspoon salt, 1/2 teaspoon pepper, and half the Italian seasoning.

3. 3

   Sear the chicken: Heat olive oil in a large skillet over medium-high. Add chicken in a single layer. Sear 4–6 minutes, stirring once, until cooked through and lightly browned. Transfer to a plate.

4. 4

   Sauté aromatics: Reduce heat to medium. Add butter, onion, and a pinch of salt. Cook 3–4 minutes until soft. Stir in garlic, remaining Italian seasoning, and red pepper flakes; cook 30 seconds until fragrant.

5. 5

   Build the sauce: Stir in chicken broth and milk. Simmer 2–3 minutes to warm through. Whisk in Parmesan until melted and smooth. Taste and adjust salt and pepper.

6. 6

   Wilt the spinach: Add spinach by handfuls, stirring until just wilted.

7. 7

   Combine: Return chicken and any juices to the pan. Add drained penne. Toss until coated, adding splashes of reserved pasta water as needed for a silky sauce.

8. 8

   Finish and serve: Add a squeeze of lemon or a little zest for brightness if you like. Serve hot with extra Parmesan and cracked pepper.