Ingredients (Serves 4)

Main

• 8 oz whole-wheat penne or rotini pasta

• 2 boneless, skinless chicken breasts (about 12 oz total), cut into bite-size pieces

• 1 tsp olive oil

• 3 cloves garlic, minced

• 1 cup cherry tomatoes, halved

• 3 cups fresh spinach

Sauce

• ¾ cup fat-free half-and-half (or evaporated skim milk)

• 2 oz reduced-fat cream cheese

• ¼ cup grated Parmesan cheese

• ½ cup low-sodium chicken broth

Seasoning

• 1 tsp Italian seasoning

• ½ tsp paprika

• ½ tsp salt (adjust to taste)

• ¼ tsp black pepper

• Optional: pinch red pepper flakes

Instructions

1. Cook the pasta

1. Bring a large pot of salted water to a boil.

2. Cook pasta according to package instructions until al dente.

3. Reserve about ½ cup pasta water, then drain and set aside.

2. Cook the chicken

1. Heat 1 tsp olive oil in a large skillet over medium heat.

2. Season chicken pieces with salt, pepper, paprika, and Italian seasoning.

3. Add chicken to the skillet and cook 5–7 minutes, stirring occasionally, until fully cooked.

4. Remove chicken from the pan and set aside.

3. Build the Tuscan flavor base

1. In the same skillet, add minced garlic and cook for 30–40 seconds until fragrant.

2. Add cherry tomatoes and cook 2–3 minutes until they start to soften and release juices.

4. Make the creamy sauce

1. Pour in chicken broth and bring to a gentle simmer.

2. Add reduced-fat cream cheese and stir until melted.

3. Pour in fat-free half-and-half and mix well.

4. Stir in Parmesan cheese and cook 2–3 minutes until slightly thickened.

If sauce becomes too thick, add a little reserved pasta water.

5. Combine everything

1. Add cooked chicken back into the skillet.

2. Stir in spinach and cook until wilted (about 1 minute).

3. Add the cooked pasta and toss until well coated in the sauce.

4. Taste and adjust seasoning if needed.

Optional Garnish

• Extra grated Parmesan

• Fresh basil

• Cracked black pepper

Approximate Nutrition (per serving)

• Calories: ~330

• Protein: ~32 g

• Carbs: ~35 g

• Fat: ~8 g