This quick and inexpensive weeknight meal can easily be adapted for what you have in your refrigerator or pantry. Family-friendly, but also great as a meal prep for one person to enjoy all week.
Instructions
- Season the diced chicken with 1/8 tsp salt and 1/8 tsp black pepper or more to taste.
- Heat the large skillet over medium heat. Make sure it is large enough to cook all of the chicken with some space in between the pieces (this avoids overcrowding the pan to allow chicken to brown).
- Add 1 Tbs olive oil to the pan and heat for a few seconds.
- Add the cut chicken and cook undisturbed for about 3-4 minutes, or until they start to brown. Flip the chicken and allow it to brown on all sides and cook through. About another 3-4 minutes.
- Once the chicken has cooked through, remove it from the pan and set aside. Do not clean out the pan.
- Add the second 1 Tbs olive oil to the same pan and heat.
- Add the garlic, crushed red pepper and 1 tsp salt to the pan. Stir to coat with oil, scraping up the brown bits from the bottom of the pan.
- Add the pasta, drained beans and 4 cups water. Note, avoid rinsing the beans. The starch from the liquid that the beans come in will help make your sauce.
- Turn the heat up to high and bring it to a boil, then lower the heat to medium. Cook, stirring often, for about 10 minutes, or until most of the water has been absorbed and a creamy sauce appears.
- Stir in the diced red peppers. Rinsing the jarred peppers will help remove some of the sodium
- Stir in the baby spinach, adding in batches if needed, until spinach has wilted.
- Turn off the heat and add the parmesan cheese. Taste and add more black pepper or crushed red pepper if needed.
- Divide into 4 equal portions and enjoy! Serve suggestion: start with a green salad appetizer to add even more veggies and fiber.
Credit:
Recipe submitted as part of a diabetes-friendly recipe contest hosted in partnership with the Academy of Nutrition and Dietetics Diabetes Dietetic Practice Group.
