High Protein Creamy Pasta with White Sauce
Elevate your pasta night with this irresistible High Protein Creamy Pasta with White Sauce, a wholesome and satisfying dish that combines rich, velvety flavors with a nutrient-packed boost. Featuring tender chunks of golden-seared chicken breast, whole wheat penne pasta, and a luscious white sauce made from low-fat milk, Parmesan cheese, and fragrant garlic, this recipe balances indulgence with a healthy twist. Folded with vibrant frozen peas and fresh spinach, it’s a one-pan wonder that’s brimming with protein, essential nutrients, and bold Italian-inspired flavors. Perfect for meal prep or a quick family dinner, this creamy, protein-packed pasta is ready in just 40 minutes, making it a go-to for those craving something delicious yet nutritious. Serve it hot with a sprinkle of extra Parmesan for a comforting dish that's as good for you as it tastes! Keywords: high-protein pasta, creamy white sauce, healthy chicken pasta, wholesome dinner recipe, quick meal idea.
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Recipe Information
Ingredients
- 300 grams Whole wheat penne pasta
- 400 grams Chicken breast, boneless and skinless
- 2 tablespoons Olive oil
- 3 cloves Garlic cloves, minced
- 500 milliliters Low-fat milk
- 2 tablespoons Cornstarch
- 50 grams Parmesan cheese, grated
- 100 grams Frozen peas
- 100 grams Fresh spinach leaves
- 1 teaspoon Black pepper
- 1 teaspoon Salt
- 1 teaspoon Dried oregano
Instructions
Bring a large pot of salted water to a boil. Add the whole wheat penne pasta and cook according to the package instructions until al dente. Drain and set aside.
While the pasta is cooking, cut the chicken breast into bite-sized pieces.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken pieces and cook for 5-7 minutes until golden brown and cooked through. Remove the chicken from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the minced garlic and sauté for about 1 minute until fragrant.
In a small bowl, whisk the cornstarch with a little bit of the cold milk to form a smooth paste.
Pour the rest of the milk into the skillet with the garlic and bring to a gentle boil, stirring continuously.
Stir in the cornstarch mixture and continue to stir until the sauce thickens, about 2-3 minutes.
Lower the heat to a simmer and add the grated Parmesan cheese. Stir until the cheese has melted and the sauce is creamy.
Add the cooked chicken, frozen peas, and spinach leaves to the sauce, and stir well to combine. Cook for another 2 minutes until the peas are tender and the spinach is wilted.
Season the sauce with black pepper, salt, and dried oregano. Adjust the seasonings according to your taste.
Add the cooked pasta to the sauce and toss to combine, making sure the pasta is evenly coated with the creamy sauce.
Serve the high protein creamy pasta hot, garnished with additional Parmesan cheese, if desired.
Nutrition Facts
Calories |
2620 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.0 g | 95% | |
| Saturated Fat | 24.7 g | 123% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 430 mg | 143% | |
| Sodium | 3846 mg | 167% | |
| Total Carbohydrate | 274.9 g | 100% | |
| Dietary Fiber | 30.1 g | 108% | |
| Total Sugars | 39.6 g | ||
| Protein | 207.5 g | 415% | |
| Vitamin D | 6.6 mcg | 33% | |
| Calcium | 1489 mg | 115% | |
| Iron | 18.8 mg | 104% | |
| Potassium | 3185 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
