Grilled chicken pasta with spinach sauce
Ingredients required (as per two servings)
- Whole wheat penne pasta(or any other whole wheat pasta according to your preference) -250 grams
- Boneless chicken(2 breast pieces or thigh pieces)
- Mushroom-150 grams
- Spinach-500 grams
- Coriander-100 grams
- Onion-1 large size
- Tomatoes -3 medium size
- Basil leaves(8 to 10 fresh leaves)
- Ginger & garlic paste(1 spoon)
- Lemon juice(2-3 spoons)
- Oregano(as per your taste)
- Chilli flakes(as per your taste)
- Black pepper powder(as per your taste)
- Salt (as per your taste)
- Fresh cream (4 to 5 spoons)
- Vegetable oil and fat free butter(Nutralite)
Part-1(Boiling pasta perfectly)
Step-1: Pour water in a utensil along with one spoon of salt and a very tiny amount of vegetable oil in it and bring this water to boil.
Step2: Add the pasta to the boiling water and mix for about 1 minute and let it boil until it is slightly firm. Remember not to overboil it, otherwise the pasta will become too soft and will not have a good bite. In order to ensure this, you can keep on checking your pasta by frequently tasting it. Also, collect few spoons of starch water from the utensil for making the sauce.
Step3: Once the pasta is done perfectly, strain it down and pour some cold water so that the pasta does not cook further and remains separated.
Part -2(Preparing grilled chicken)
Step1: Take boneless thigh pieces or breast pieces of chicken and flatten by hammering them with a rolling pen.
Step2: Take a bowl and add a few drops of lemon juice, 2-3 drops of vegetable oil, half a spoon of ginger and garlic paste, tiny bit of black pepper powder, chilli flakes and salt. Mix all these ingredients well.
Step3: Take the flattened chicken pieces in a bowl and leave it to marinate for about 5-7 minutes. Meanwhile, take a grill pan and put it on heat.
Step4: Once the pan is hot enough, place the marinated chicken pieces on the grill and cook for about 5-7 minutes each side. Once it is fully cooked, transfer them on a plate.
Part-3(Preparing the spinach sauce)
Step1: Grill the tomatoes and take the peel off.
Step2: Blanch the spinach and keep it aside. Blanching means to add the spinach in hot water for about 2-3 minutes and immediately transferring it in ice cold water, so that the spinach stays green.
Step3: Add the grilled tomatoes, blanched spinach, basil leaves and coriander leaves in a blender and blend till you get a smooth paste. Add some water if necessary.
Part-4(Bringing everything together)
Step1: Take a pan and add 1 spoonful of fat free butter and a few drops of vegetable oil to ensure that the butter doesn’t burn.
Step2: Add one spoonful of ginger and garlic paste, finally chopped onions and diced mushrooms and sauté them for about 4-5 minutes on medium flame. Then, add the spinach paste and let it to cook for about a minute. Meanwhile, cut the chicken pieces into small cubes and keep them aside.
Step3: Add some salt, black pepper powder, chilli flakes and oregano as per your taste and mix them well.
Step4: Finally add some fresh cream, chicken pieces, cooked pasta and starch water( previously mentioned in part 1) . Mix everything well and your delicious yet healthy pasta is ready to serve. You can serve it with a little bit of fresh cream and basil leaves on the top.
Apart from being extremely delicious, this wholesome meal has got a plenty of health benefits. Whole wheat pasta has high fiber content and fewer calories. Chicken is a good source of protein and spinach is rich in iron, calcium, folic acid, vitamin C and K. Basil leaves have antioxidants and coriander leaves contain manganese, iron and dietary fiber. This yummy dish is a pack of all the vitamins and nutrients required to stay healthy. It is the best option for lunch or dinner. Enjoy this finger-licking good yet healthy recipe with your friends and family!