Monday, March 25, 2013

Chicken Florentine - Skinny Style

It's no secret that I love pasta bakes and Italian food! What I don't love are the calories and fats that come along with it... A few weeks ago, I got to thinking about one of my favorite dishes, Chicken Florentine, and ways to make it healthy. Here's what I came up with:

PS: This dish ROCKS! You're welcome ;)

Here's What You'll Need:
  • 16 oz. Boneless, Skinless Chicken Breast (Low Fat & Low Sodium Canned Chicken Works too!)
  • 6 oz. Frozen Spinach, Thawed - Be Sure to Squeeze the Spinach to Remove as Much Liquid as Possible.
  • 2-3 Large Cloves of Garlic, Minced 
  • 1 Tbsp. Extra Virgin Olive Oil
  • 2 Tbsp. Whole Wheat Flour
  • 1 Tbsp. Lemon Juice
  • 1 14.5 oz. Can of Salt-Free & Low Fat Chicken Broth
  • 1 Tsp. Nutmeg
  • 2 Tsp Dried Oregano
  • 1 Tbsp. Black Pepper
  • 1 Tsp. Italian Seasoning
  • 1 Cup Part Skim Ricotta Cheese
  • 6 oz. Cup Grated Parmesan Cheese
  • 8oz. Whole Grain Pasta - Spirals are my Fave, but Bow Tie Pasta Works Great too!
 Here's What You'll Do:

  • To begin, cube up your chicken breast into bite sized pieces (skip this step if you opted for canned chicken). Once cubed to perfection, cook the chicken in a skillet. While you’re doing that, cook your pasta according to the package instructions.
  • In a separate bowl, you’ll combine the ricotta cheese, parmesan cheese, and spinach. Mix everything up until a smooth consistency is achieved.
  • In a large pot, heat olive oil. Add whole wheat flour to pot, and whisk for 30-seconds.
  • After whisking, add in your chicken broth, and stir until thickened – usually between 2-3 minutes. Then, you can add in your lemon juice, garlic, and seasonings (nutmeg, pepper, Italian seasoning, and oregano). Bring mixture to a simmer.
  • Remove from heat, then add the blended cheese mixture from step 2, as well as the cooked and cubed chicken, and boiled pasta.
  • Stir everything to ensure the noodles and chicken are evenly coated.
  • Transfer everything to a greased 9x13 casserole dish.
  • Bake for 30 minutes at 375 degrees.
  • Enjoy!!
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  1. This is delicious...But I don't think I've ever had it!

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