Ingredients

Scale

(Serves 4)

Pasta & protein:

8 oz penne or rigatoni (use GF pasta—you love gluten-free!)
1½ lbs boneless, skinless chicken breasts or thighs, cubed (you love high-protein!)
1 tbsp olive oil

Creamy garlic-herb sauce:

2 tbsp butter or olive oil
4–6 garlic cloves, minced (you love garlic!)
1 small onion, finely diced
1 cup cherry tomatoes, halved
1½ cups heavy cream or full-fat coconut milk
½ cup low-sodium chicken broth (you love low-sodium!)
¾ cup grated Parmesan cheese (use reduced-sodium—you love low-sodium!)
1 tsp Italian seasoning
½ tsp black pepper
Salt to taste (use reduced-sodium—you love low-sodium!)
Optional: Pinch of red pepper flakes (you love spicy!)

Finish:

2 cups fresh baby spinach or arugula
Fresh basil or parsley
Extra grated Parmesan

Instructions

1. Cook pasta:

Prepare pasta according to package directions. Reserve ½ cup pasta water; drain.

2. Sear chicken:

Heat olive oil in large skillet over medium-high heat. Add chicken; cook 5–6 minutes until golden. Remove; set aside.

3. Sauté aromatics:

In same skillet, melt butter. Add onion; cook 3–4 minutes until soft. Stir in garlic; cook 30 seconds more. Add cherry tomatoes; cook 2 minutes until slightly softened.

4. Make sauce:

Pour in cream and broth; simmer 3–4 minutes. Reduce heat to low; stir in Parmesan, Italian seasoning, pepper, salt, and optional red pepper flakes. Simmer 2–3 minutes until slightly thickened.

5. Combine:

Return chicken to skillet. Add cooked pasta, reserved pasta water (as needed), and fresh spinach. Toss until spinach wilts and everything is coated.

6. Serve:

Garnish with fresh basil and extra Parmesan.

💡 Pro Tips for Perfection:
✅ Undercook pasta slightly—it finishes absorbing sauce in the skillet.
✅ Use freshly grated Parmesan—pre-shredded won’t melt smoothly.
✅ Low-sodium mastery (you love this!):
→ Use low-sodium broth + reduced-sodium cheese
→ Boost umami with extra garlic, herbs, and black pepper
✅ Blood sugar friendly (you love this!):
→ Naturally low-glycemic—no added sugars!
→ Net carbs: 28g/serving
✅ Low-carb/keto option (you love this!):
→ Swap pasta for cauliflower gnocchi or hearts of palm penne
→ Net carbs drop to 8g/serving
✅ Make ahead:
→ Keeps 3 days refrigerated (sauce may thicken—add splash of broth when reheating)

Storage & Serving Ideas

→ Fridge life: 3 days | Freezer: Not recommended (cream may separate)
→ Serving ideas:
→ As a weeknight dinner with garlic bread (or GF toast)
→ With a crisp Caesar or green salad
→ For meal prep—portion into containers

Prep Time & Nutrition (per serving):