Mediterranean Golden Penne: Creamy Chicken with Roasted Tomatoes & Basil

Ingredients

• 6 oz Boneless, skinless chicken breast
• 100 g Whole-wheat penne pasta
• 1 cup Cherry tomatoes
• 1 medium Red bell pepper
• 4 halves Sun-dried tomatoes (oil-packed)
• 0.5 cup Low-fat cottage cheese (no salt added)
• 0.5 cup Low-sodium chicken broth
• 0.25 cup Fresh basil leaves
• 2 cloves Garlic
• 1 small Shallot
• 4 cups Fresh spinach
• 1 tbsp Olive oil
• 0.25 tsp Black pepper
• 0.5 tsp Dried oregano
• 0.125 tsp Red pepper flakes
• 0.5 tsp Lemon zest
• 2 tsp Low-sodium Parmesan cheese
• 2 tbsp Whole-wheat Panko breadcrumbs

Instructions

1. Preheat oven to 400°F (200°C). Toss cherry tomatoes and diced red bell pepper with 1 teaspoon of olive oil and a pinch of black pepper on a baking sheet. Roast for 20-25 minutes, or until softened and lightly caramelized. Reserve half of the roasted vegetables for adding later, and set the other half aside to cool slightly for the sauce.
2. While vegetables roast, cook the whole-wheat penne according to package directions in unsalted water until al dente. Reserve 1/4 cup of pasta water before draining. Drain the pasta and set aside.
3. Pat chicken breasts dry and season with dried oregano and black pepper. Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat. Add chicken and sear for 4-5 minutes per side, or until cooked through and golden brown. Remove chicken from skillet, let it rest for a few minutes, then dice into bite-sized pieces.
4. In the same skillet (no need to clean), add the remaining 1 teaspoon of olive oil. Sauté minced shallot for 2-3 minutes until softened. Add minced garlic and red pepper flakes (if using) and cook for another minute until fragrant. Remove from heat.
5. In a food processor or blender, combine the cooled half of the roasted cherry tomatoes and bell pepper, sun-dried tomatoes (rinsed), low-fat cottage cheese, low-sodium chicken broth, and fresh basil leaves. Blend until smooth and creamy. Taste and adjust seasonings if needed (avoiding extra salt).
6. Return the skillet with sautéed shallot and garlic to medium-low heat. Add the creamy sauce and heat gently, stirring. If the sauce is too thick, add a tablespoon or two of the reserved pasta water until desired consistency. Stir in the fresh spinach and cook until just wilted.
7. Add the cooked penne pasta, diced chicken, and the reserved roasted vegetables to the skillet. Toss gently to combine, ensuring everything is coated in the sauce. Stir in the lemon zest.
8. While combining, quickly toast the whole-wheat Panko breadcrumbs in a dry pan over medium heat for 2-3 minutes until golden and crispy.
9. Divide the pasta between two bowls. Garnish with additional fresh basil, a sprinkle of low-sodium Parmesan cheese, and the toasted Panko breadcrumbs. Serve immediately.

Nutrition (per serving)