Healthy Tuscan Chicken

Ingredients

• Chicken:
• 4 lbs boneless skinless chicken breast
• 1 tbsp salt
• 2 tbsp pepper
• 2 tbsp garlic powder
• 2 tbsp onion powder
• 2 tbsp Italian seasoning
• 1 tbsp smoked paprika
• Sauce:
• 140g 1/3 fat cream cheese
• 500g fat free cottage cheese
• 1/2 cup fat free evaporated milk
• 1 cup chicken broth or bone broth
• 2 tsp onion powder
• 2 tbsp Italian seasoning
• 2 cloves of garlic (minced)
• 1 packet of mac and cheese powder (from a box of mac and cheese)
• 56g parmesan cheese
• 112g fat free cheddar
• Finishing:
• 2 cups spinach
• 16 oz chickpea pasta (I used banza chickpea spaghetti)
• 85g sun dried tomatoes (dry, not in oil)
• 6 cloves garlic (minced)

Instructions

1. You can grill the chicken (no oil) if you prefer chicken chunks or pressure cook and shred if you prefer shredded chicken. I've included directions for both chicken cooking methods, pick you preferred method.
2. Grilled/Air Fried Chicken Chopped Chicken
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4. Step 1: Hammer out chicken to around 1"
5. Step 2: Mix 1 tbsp salt, 2 tbsp pepper, 2 tbsp garlic powder, 2 tbsp onion powder, 1 tbsp smoked paprika, 2 tbsp Italian seasoning together
6. Step 3: Season chicken with seasoning mix.
7. Step 4: Grill chicken medium-high heat 6-8 mins.
8. Step 5: Let chicken rest for 5 mins after cooking.
9. Step 6: Chop chicken into cubes. Put chicken to the side for now.
10. Pressure Cooker Shredded Chicken
11. -------------------------------------
12. Step 1: Season chicken with 1 tbsp salt, 2 tbsp pepper, 2 tbsp garlic powder, 2 tbsp onion powder, 2 tbsp Italian seasoning, 1 tbsp smoked paprika.
13. Step 2: Put chicken in pressure cooker with 1 cup of liquid (water, stock, or broth) and cook on high for 10 minutes at pressure.
14. Step 3: Release pressure on chicken and drain liquid.
15. Step 4: Shred chicken. Can use 2 forks (tedious), a potato masher (effective), or a meat shredding masher (a little more effective than the potato masher but either works fine).
16. Step 5: Add 1/2 tbsp salt, 1 tbsp pepper, 1 tbsp garlic powder, 1 tbsp onion powder, 1 tbsp Italian seasoning, 1/2 tbsp smoked paprika to the chicken and mix. Some of the seasoning earlier seasoning is lost in the liquid that is dumped. Put the chicken to the side for now.
17. Pasta
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19. Step 1: While chicken is cooking prepare the chickpea pasta as the box directions state. Salt the water, no oil.
20. Step 2: Set aside while preparing the rest of the meal if it finishes before time to add.
21. Sauce
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23. Step 1: In a blender add 140g 1/3 fat cream cheese, 500g fat free cottage cheese, 1/2 cup fat free evaporated milk, 1 cup stock/broth/bone broth, 2 tsp onion powder, 2 tbsp Italian seasoning, 2 cloves of garlic (minced), and 1 packet of mac and cheese powder (from a box of mac and cheese).
24. Step 2: Blend until smooth.
25. Step 3: Pour blended into a large skillet (or large pot if you don't have a large skillet) over medium heat.
26. Step 4: Stir in the 56g parmesan cheese and 112g of fat free cheddar until melted in sauce.
27. Putting it all together
28. ----------------------
29. Step 1: Add the chicken to the sauce in the large skillet/pot.
30. Step 2: Add 2 cups of spinach & 6 cloves of garlic (minced) to sauce.
31. Step 3: Dice up the 85g sun dried tomatoes and put them in the sauce
32. Step 4: Simmer 3-5 minutes
33. Step 5: Break up evenly & serve, makes 8 meals or plates depending on needs.