Recipe - Chipotle Chicken Pasta
Ingredients
Makes 4 Servings
1.5 pounds
Chicken Breast
8oz
(224g)
Barilla Rotini Pasta
1.5 cups
(12oz)
nonfat milk
.4 tablespoons
(20g)
Parmesan cheese
1 can
(7 oz)
Chipotle Peppers in Adobo Sauce
half a brick (4oz)
Low Fat Cream Cheese
1
Large Onion
diced.4 servings
Chicken Bouillon
(Use 4 servings per your container of Bouillon. It should be about 350mg of sodium per serving. If unsure, you can just leave this out and add salt instead as needed.)1 tablespoon
Minced Garlic
parsley
for garnish.
Tools
- Blender
Instructions
- Mix 1 tablespoon
of
cumin,
garlic powder,
onion powder,
paprika, and 1 teaspoon of
salt`. - Coat chicken with spice mixture from above and set aside.
- Add all
nonfat milk
, allParmesan cheese
, allChipotle Peppers in Adobo Sauce
, and allLow Fat Cream Cheese
into blender. - Blend sauce, then put in refrigerator, as next steps can take some time.
- Cook
Chicken Breast
in a skillet on medium high heat for 4 minutes, flip, and repeat.Chicken Breast
should have a dark crust. - Reduce Heat.
- Cut
Chicken Breast
vertically in half. Season the unseasoned side of theChicken Breast
, return to heat until this side also develops crust - Repeat above step once more.
- You will now have thin strips of
chicken
. Chop into large cubes to finish cooking to 165. - Remove
chicken
from skillet and add dicedlarge onion
. - Separately, prepare
pasta
per your pasta’s instructions. Save a small amount ofpasta water
. - once
onion
has begun to develop color, addMinced Garlic
- As soon as garlic begins to develop color, reduce heat and add the
sauce from the blender
. It should be in the refrigerator. - Add
Chicken Bouillon
to sauce. - Add additional
Paprika
for color. - Add small amount of
pasta water
. - Slowly simmer until sauce begins to thicken.
- Add
Chicken
to skillet - Add
Pasta
to skillet. - Garnish with
parsley
and serve.
Totals Per Dish:
Ingredient | Cal | Carb | Protein | Fat | Sugar | Fiber |
---|---|---|---|---|---|---|
1.5 LBS chicken breast | 660 | 0g | 144g | 6g | 0g | 0g |
1.5 cups 0% Milk | 135 | 19.5g | 13.5g | 0g | 13g | 0g |
224g Barilla Rotini | 800 | 168g | 28g | 4g | 8g | 12g |
20g Parmesan Cheese | 80 | 0g | 8g | 6g | 0.6g | 0g |
1 Large Onion | 5.25 | 1.25g | 0g | 0g | 0.6g | 0g |
1/8 cup canola oil | 240.0 | 0g | 0g | 28g | 1.5g | 1.2g |
4oz Low Fat Cream Cheese | 280.0 | 4g | 8g | 24g | 4g | 0g |
4 servings Bouillon | 24g | 8g | 0g | 0g | 0g | 0g |
1 TBS Garlic | 0.4 | 0g | 0g | 0g | 0g | 0g |
Totals | 2224.65 | 200.75g | 201.5g | 68g | 27.7g | 13.2g |
Totals Per Serving:
Ingredient | Cal | Carb | Protein | Fat | Sugar | Fiber |
---|---|---|---|---|---|---|
1.5 LBS chicken breast | 165.0 | 0g | 36g | 1.5g | 0g | 0g |
1.5 cups 0% Milk | 33.75 | 4.875g | 3.375g | 0g | 3.25g | 0g |
224g Barilla Rotini | 200.0 | 42g | 7g | 1g | 2g | 3g |
20g Parmesan Cheese | 20.0 | 0g | 2g | 1.5g | 0.15g | 0g |
1 Large Onion | 1.3125 | 0.3125g | 0g | 0g | 0.15g | 0g |
1/8 cup canola oil | 60.0 | 0g | 0g | 7g | 0.375g | 0.3g |
4oz Low Fat Cream Cheese | 70.0 | 1g | 2g | 6g | 1g | 0g |
4 servings Bouillon | 6g | 2g | 0g | 0g | 0g | 0g |
1 TBS Garlic | 0.1 | 0g | 0g | 0g | 0g | 0g |
Totals | 556.1625 | 50.1875g | 50.375g | 17g | 6.925g | 3.3g |
Brands for nutrition info:
(Not endorsing these brands, this is just what was used for nutrition info)
- Kraft grated Parmesan Cheese
- Lucerne fat free milk
- La Morena Chipotle peppers in Adobo Sauce
- Philadelphia 1/3 fat cream cheese.
- Barilla Tri-Color Rotini Pasta