High-protein tomato pasta with chicken & spinach
Looking for a meal that strikes the perfect balance between delicious and nutritious? Look no further than this high-protein tomato pasta with chicken & spinach. This dish is not only packed with flavor but also loaded with protein, making it a fantastic option for anyone wanting to boost their protein intake while enjoying a comforting bowl of pasta. The combination of juicy chicken, fresh spinach, and a rich tomato sauce creates a delightful harmony of tastes that will leave everyone at the table asking for seconds.
Why Cooks Rave About It
What makes this dish a favorite among home cooks? It’s simple yet elegant, hearty yet healthy, and incredibly versatile. The high-protein tomato pasta with chicken & spinach comes together quickly, making it an ideal weeknight dinner. Plus, the use of gluten-free penne means it caters to various dietary preferences without sacrificing flavor or texture. The creamy cottage cheese adds a luscious richness that elevates the entire dish, while the fresh basil and spinach introduce a burst of freshness.
What We’re Using
To create this mouthwatering meal, gather the following ingredients:
- 2 Tbsp olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, crushed
- Pinch of chili flakes (optional, adjust to your spice preference)
- 2 x 400g tins of chopped peeled tomatoes
- 2 tsp sugar (optional, balances acidity)
- 200g smooth low-fat cottage cheese
- 15g fresh basil, chopped
- 100g baby spinach leaves or normal spinach, roughly chopped
- 250g San Remo gluten-free penne
- 3 skinless, boneless chicken breasts, cooked (see notes for cooking methods)
- 30g parmesan, freshly grated, to serve
- Sea salt and pepper, to taste
Must-Have Equipment
Before diving into the cooking process, ensure you have the following kitchen equipment:
- Large pot: For boiling the pasta.
- Skillet or frying pan: For sautéing the onions and chicken.
- Wooden spoon: For stirring the sauce.
- Measuring cups and spoons: To accurately measure ingredients.
- Colander: For draining the pasta.
High-protein tomato pasta with chicken & spinach Made Stepwise
Step 1: Cook the Pasta
Start by bringing a large pot of salted water to a boil. Add the San Remo gluten-free penne and cook according to the package instructions until al dente. Once cooked, drain the pasta and set it aside.
Step 2: Sauté the Aromatics
In a large skillet, heat the olive oil over medium heat. Add the finely chopped onion and sauté for about 5 minutes, or until it becomes translucent. Add the crushed garlic and chili flakes, cooking for an additional minute until fragrant.
Step 3: Create the Tomato Sauce
Pour in the two tins of chopped peeled tomatoes. If you prefer a sweeter sauce, add the optional sugar to balance the acidity of the tomatoes. Stir well and let it simmer for about 10 minutes, allowing the flavors to meld together.
Step 4: Add the Cottage Cheese and Spinach
Reduce the heat to low and stir in the smooth low-fat cottage cheese until well combined. Then, fold in the fresh basil and baby spinach leaves. Cook just until the spinach is wilted, about 2 minutes.
Step 5: Combine with Chicken and Pasta
If you haven’t already prepared the chicken, now is the time to cook it. You can grill, bake, or pan-sear the chicken breasts until fully cooked and golden brown. Once done, slice them into bite-sized pieces. Add the cooked pasta and chicken to the tomato sauce, tossing everything together to ensure the pasta is evenly coated.
Step 6: Serve with Parmesan
Taste the pasta and season with sea salt and pepper as desired. Serve hot, garnished with freshly grated parmesan cheese. Enjoy your high-protein tomato pasta with chicken & spinach!
Holiday-Friendly Variations
Looking to mix things up? Here are a few holiday-friendly variations you can try:
- Swap chicken for turkey: Perfect for using up leftover turkey from holiday feasts.
- Add seasonal veggies: Toss in roasted bell peppers or zucchini for added nutrition and color.
- Use whole wheat pasta: For an even heartier option, use whole wheat penne for extra fiber.
- Make it vegetarian: Replace chicken with chickpeas or lentils for a protein-packed vegetarian version.
Missteps & Fixes
Even the most experienced cooks can encounter hiccups. Here are some common missteps and how to fix them:
- Too acidic sauce: If your sauce tastes too acidic, add a pinch more sugar or a splash of cream to balance it out.
- Pasta too soft: If your pasta becomes mushy, ensure you cook it al dente next time and rinse it briefly under cold water after draining.
- Chicken drying out: To keep chicken juicy, avoid overcooking it. Use a meat thermometer to ensure it reaches 165°F (74°C).
- Too bland: Always taste and adjust seasoning as needed. Fresh herbs can amp up the flavor dramatically.
Storing Tips & Timelines
Planning to make this dish ahead of time? Here’s how to store it properly:
The high-protein tomato pasta with chicken & spinach can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over low heat, adding a splash of water or broth to loosen the sauce if needed. For longer storage, you can freeze the pasta for up to 2 months. Thaw overnight in the fridge before reheating.
High-protein tomato pasta with chicken & spinach Q&A
Can I use different types of pasta?
Absolutely! While this recipe uses gluten-free penne, you can substitute it with any pasta of your choice, including whole wheat or regular penne.
Is the cottage cheese necessary?
The cottage cheese adds creaminess and protein, but if you prefer, you can replace it with a low-fat cream cheese or omit it altogether for a lighter sauce.
Can I meal prep this dish?
Yes! This pasta dish is perfect for meal prepping. Just store it in individual portions and reheat when ready to eat.
What can I serve with this pasta?
A simple side salad or garlic bread pairs beautifully with the high-protein tomato pasta with chicken & spinach. You can also add a sprinkle of extra parmesan for an extra cheesy touch.
Bring It to the Table
Now that you have created your own delicious high-protein tomato pasta with chicken & spinach, it’s time to bring it to the table! This dish not only looks beautiful with its vibrant colors but also smells heavenly. Serve it up family-style in a large bowl, allowing everyone to help themselves, or plate it individually for a more refined presentation.
With each bite, enjoy the burst of flavors and the satisfaction of knowing you’ve made a meal that is both nourishing and delectable. Whether it’s a casual family dinner or a gathering with friends, this pasta dish is sure to impress and satisfy.
Embrace the joy of cooking and the delight of sharing meals with loved ones. Happy cooking!
High-protein tomato pasta with chicken & spinach
Ingredients
Equipment
Method
- Start by bringing a large pot of salted water to a boil. Add the San Remo gluten-free penne and cook according to the package instructions until al dente. Once cooked, drain the pasta and set it aside.
- In a large skillet, heat the olive oil over medium heat. Add the finely chopped onion and sauté for about 5 minutes, or until it becomes translucent. Add the crushed garlic and chili flakes, cooking for an additional minute until fragrant.
- Pour in the two tins of chopped peeled tomatoes. If you prefer a sweeter sauce, add the optional sugar to balance the acidity of the tomatoes. Stir well and let it simmer for about 10 minutes, allowing the flavors to meld together.
- Reduce the heat to low and stir in the smooth low-fat cottage cheese until well combined. Then, fold in the fresh basil and baby spinach leaves. Cook just until the spinach is wilted, about 2 minutes.
- If you haven’t already prepared the chicken, now is the time to cook it. You can grill, bake, or pan-sear the chicken breasts until fully cooked and golden brown. Once done, slice them into bite-sized pieces. Add the cooked pasta and chicken to the tomato sauce, tossing everything together to ensure the pasta is evenly coated.
- Taste the pasta and season with sea salt and pepper as desired. Serve hot, garnished with freshly grated parmesan cheese.
Notes
- For a vegetarian option, replace chicken with chickpeas or lentils.
- Store in an airtight container in the refrigerator for up to 3 days.
- For longer storage, freeze for up to 2 months and thaw overnight before reheating.
