Tuesday, March 13, 2012

Tuscan Garlic Chicken

3/4 cup + 2 TBSP flour
1/2 TBSP salt
1 tsp pepper
1/2 tsp dried basil
1/2 tsp dried oregano
4 boneless, skinless chicken breasts
olive oil
1 TBSP finely minced garlic
1 - 1 1/2 red bell peppers - cut into thin strips or chopped
1 cup low sodium chicken broth
1-2 cups fresh spinach
1/2 cup cream
2 tsp cornstarch
1 cup milk
1/2-1 cup parmesan
1 lb fettuccine

Preheat oven to 350.

In a shallow dish, combine flour, salt, pepper, basil and oregano. Coat each piece of chicken.
In a large skillet, heat 4 TBSP olive oil over medium heat until hot and simmering. Carefully place each chicken breast in the pan and cook 2-3 minutes on each side until golden. To ensure the crust stays in tact, don't scoot the chicken around or flip early. Remove the chicken to a foil lined baking sheet and bake in preheated oven about 15 minutes or until cooked through.

Meanwhile, cook noodles according to package instructions.

Wipe out skillet and heat a fresh 2 TBSP olive oil over medium heat. Add the garlic and bell pepper and saute 2-3 minutes. Stir in 2 TBSP flour; continue to cook and stir for 1 minute. Add chicken broth and bring to a low simmer, stirring constantly until slightly thickened. In a bowl whisk together the cream and cornstarch; add to skillet along with spinach and milk. Continue to simmer and stir until the spinach is wilted and sauce begins to thicken. Stir in parmesan.

When pasta is done cooking, drain and toss with additional cheese. Serve with chicken and sauce.

**Allergy-free Substitutions:
Flour - all purpose Gluten-free flour
Milk - So Delicious Unsweetened Coconut milk
Pasta - GF fettuccine or noodles of choice
Garlic - omit
Parmesan - omit
Cream - So Delicious Unsweetened Coconut milk reduced to 1/4 cup

I also suggest adding a TBSP of butter after sauteing the garlic and bell pepper and increasing the flour to 3 TBSP.

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