8 oz. dried whole wheat pasta, cooked for 10 minutes and set aside
1 T olive oil
1/2 onion, chopped
1 teaspoon dried fennel seed
3/4 pound (12 oz) ground chicken breast
1 Tablespoon fresh chopped parsley
1/2 teaspoon dried sage
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 Tablespoon dried Italian seasoning
Course Black Pepper and Salt to taste
1 can low sodium white beans, drained and rinsed
3 cloves of garlic, minced
1/2 lb. of fresh spinach
1 cup low sodium chicken stock
1/2 teaspoon of red pepper flakes
1/3 cup grated parmesean cheese
garnish with chopped parsley
Instructions
Cook Pasta and set aside.
Heat a large high sided non-stick skillet to medium heat, add olive oil and once heated - cook onion until it begins to appear translucent. Once onion is cooked, add fennel seed and toast for about 1 minute.
Once fennel seed is toasted add chicken breast and break apart with spatula. Cook until meat is white in appearance. As chicken is cooking, season with fresh chopped parsley, sage, onion and garlic powder, and salt and pepper to taste. Add beans to pan and cook until hot, 3 to 5 minutes.
Add spinach to pan, using tongs to constantly toss until wilted. Add minced garlic to pan and continue tossing spinach. DO NOT ALLOW GARLIC TO BURN. Once spinach is wilted and everything is tossed and combine, add 1 cup of chicken stock and slightly reduce heat, allowing the stock to thicken. Add red pepper flakes.
Add pasta to skillet and toss together. Serve with parmesan cheese and garnish with chopped fresh parsley.
NOTE - I like more vegetables in my dish so I added sliced mushrooms, chopped peppers, sundried tomatoes, and 1 tablespoon of capers. I didn't have white beans so I used garbanzo beans.
Calories-515, Total Fat- 15g, Saturated Fat- 2g, Trans Fat- 0, Sodium- 395 mg, Total Carb- 65g, Dietary Fiber- 12g, Sugar- 3 g, Protein- 32g.
Supposedly this was a dish for 4 servings but this is plenty for 6 serving.
Serving
Suggestions
Tossed salad
Originally Submitted
2/22/2016
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