- 2-3 boneless chicken breasts, or 6-7 chicken breast tenders
- 1/2 lb whole wheat pasta (angel hair, bow tie, fusili, etc.)
- 1 red bell pepper, julienned and halved
- 1 medium onion (white or yellow), diced
- 2 large cloves garlic, diced
- Chicken stock
- 1 tbsp Butter
- Olive Oil
- Fat free half and half
- Crushed red pepper flakes
- Cayenne pepper
- Salt and pepper to taste
- Parmesean cheese
- Fresh basil, for garnish
Time to Cook!!!
1) Season the chicken however you like - I use a little cayenne, salt and pepper. In a large pan, brown the chicken breasts over medium heat - about 4-5 minutes on each side.
2) While the chicken is browning, dice your onion, garlic, and other veggies
3) While you're dicing, bring your water to a boil. Depending on the pasta you're using, you're shooting to time the pasta cook time with the end of the veggie cook time. The veggies and sauce will take no more than five minutes to come together, so if you're using a 10 minute pasta, make sure you get that in the water before you start the veggies. Cook the pasta according to the box instructions.
4) Back to the chicken. Once cooked, remove from heat and set aside to redistribute the juice. reduce heat to medium low. Add 2 tbs olive oil and 1 tbs butter. Add onion and saute for one minute. Add garlic - saute for one more minute. WATCH THE HEAT! Garlic burns easily. If it's getting too brown too fast, bring the heat back a bit. Let the goods pick up all of those yummy chicken bits though.
5) Add red pepper and saute for two minutes (or any other hard veggie that you're cooking through. The onions should be nicely caramelized and there should be a minimal amount of fat leftover. This is when you sprinkle in the flour - add it like you would powdered sugar to pancakes. The rule is one to one; if you used 3 tbsp of fat, add 3 tbsp of flour (slowly). Mix to combine, and cook one more minute.
6) You should be draining the pasta by now; make sure it's al dente! Dice the chicken into bite size bits in the meantime.
7) Add chicken stock; about three turns of the pan. You'll see how it forms a little sauce as it begins to cook into the flour. Remember the golden rule: it's easier to add than it is to take away. So go less than what you think you need. It should resemble a melty paste.
8 ) Add the half and half, about a turn and a half of the pan.
9) Add chicken back into the pan to reheat, along with red pepper flakes and parmesean cheese. I also add basil at this point.
10) Add the drained pasta to the sauce. Mix to combine.
11) Garnish with any extra basil or parmesean cheese!