Ingredients
- For the Pasta:
- 8 oz high protein pasta (such as Banza)
- 1 tbsp olive oil (or neutral cooking oil of choice)
- For the Chicken:
- 1 lb boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
- 1 tbsp Cajun seasoning
- 1 tsp Italian seasoning
- For the Sauce:
- 1 (16 oz) container low-fat cottage cheese (2 cups)
- 1/2 cup grated Parmesan cheese (plus extra for serving)
- 1/2 cup milk (2% or preferred)
- 1 garlic clove, roughly chopped (about 1 tsp)
- 1/2 cup chopped sun-dried tomatoes (pat dry if packed in oil or rehydrate dehydrated ones with boiling water)
- 2 cups spinach, roughly chopped or torn
- 1/2 cup chopped fresh basil
Instructions
- Cook the pasta: Bring a large pot of salted water to a boil. Cook the high-protein pasta according to the package instructions. Reserve 1 cup of the pasta cooking liquid (do not forget!), then drain and rinse the pasta well to prevent it from becoming gummy.
- Cook the chicken: While the pasta is cooking, heat the olive oil in a large skillet over medium-high heat. Add the chicken pieces, Cajun seasoning, and Italian seasoning. Stir to combine, and sauté the chicken until golden on all sides and cooked through, about 4 minutes. Turn off the heat.
- Make the sauce: In a blender or food processor, combine the cottage cheese, Parmesan cheese, milk, and garlic. Blend until smooth.
- Combine the pasta and chicken: Add the cooked pasta and sun-dried tomatoes to the pan with the chicken. Pour the cottage cheese sauce over the top and warm gently over low heat, adding the reserved pasta water as needed to thin the sauce to your desired consistency.
- Finish the dish: Stir in the spinach a handful at a time, allowing it to wilt. Sprinkle with fresh basil and serve hot with extra Parmesan cheese on top.
Notes
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheating: Reheat on the stovetop over low heat, adding more pasta water or milk if necessary to rehydrate the sauce.
- Variations:
- Add More Veggies: Add roasted bell peppers, zucchini, or mushrooms for more flavor and nutrition.
- Spicy Kick: Add a dash of hot sauce or cayenne pepper to spice it up.
- Dairy-Free: Use a dairy-free cottage cheese and Parmesan substitute for a dairy-free version.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Pasta
Nutrition
- Serving Size: 1 serving
- Calories: 518
- Sugar: 6g
- Sodium: 920mg
- Fat: 15g
- Saturated Fat: 5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 4g
- Protein: 60g
- Cholesterol: 85mg
