Creamy Chicken Pasta

Serving size: 2-3

Ingredients: Sauce: 1 tbsp olive oil or light butter (instead of full butter) 1 tbsp flour (for thickening) 1/2 cup low-sodium chicken stock, 1/2 cup unsweetened almond milk or reduced-fat milk (instead of all heavy cream) 2 tbsp heavy cream (just enough for richness) 1 oz low-fat cream cheese, 2 tbsp grated Parmesan cheese (you can reduce or swap with nutritional yeast for lower fat). Seasoning: 1/4 tsp garlic powder, 1/4 tsp onion powder, 1/4 tsp paprika, 1/2 tsp Italian seasoning, salt & pepper to taste, Optional: red pepper flakes for heat.

Instructions: Boil pasta in salted water according to packaged instructions. Drain and set aside. Season diced chicken tenders with salt, pepper, paprika, and a little garlic/onion powder. In a large nonstick skillet over medium heat, add 1 tbsp olive oil, cook chicken until golden and fully cooked through (about 5–6 minutes). Remove from skillet and set aside. In the same pan, add 1 tsp olive oil and the diced onion. Sauté for 2–3 minutes until softened. Stir in 1 tbsp flour and cook for 30 seconds to form a roux. Slowly whisk in chicken stock and almond milk. Stir continuously to avoid lumps. Add the heavy cream, cream cheese, Parmesan, and seasonings (Italian seasoning, garlic/onion powder, paprika). Simmer for 3–5 minutes until sauce is creamy and smooth. Adjust salt and pepper to taste. Return cooked chicken and pasta to the skillet. Toss everything together until coated in the sauce. Let it simmer for 1–2 minutes to allow the flavors to meld. Plate and serve! (Optional): Add steamed broccoli, spinach or cherry tomatoes for more nutrients.