High Protein Caramelised Onion Pasta
Directions
- 1Slice your chicken into strips.
- 2Season chicken with salt, pepper, garlic powder, and baking soda, then mix well.
- 3Add the seasoned chicken to a pan with cooking spray.
- 4Let the chicken get a crispy sear and cook through till about 90% done.
- 5Slice your onions as thin as possible.
- 6Add the sliced onions to the same pan with light butter and cook till soft.
- 7To help them caramelize in half the time, add brown sugar and balsamic to the onions, mix to coat.
- 8Spread the onions out into an even layer, and after about two minutes, stir and repeat until they caramelize, which should take about 15 minutes.
- 9Add rosemary and thyme with garlic paste to the caramelized onions.
- 10Once fragrant, add your dry pasta with chicken bone broth or stock.
- 11Simmer for 15 minutes.
- 12Finally, add back your chicken with single cream and parmesan.
- 13Mix till creamy.
- 14Top with low-fat Swiss cheese and let it melt.
- 15Box the pasta up into four equal servings.
Ingredients
- 650 g chicken breast, sliced into strips
- Salt
- pepper
- garlic powder
- 1 tsp baking soda
- Cooking spray
- 2 medium brown onions
- 1 g light butter
- 2 tsp brown sugar
- 20 ml balsamic vinegar
- 1 tsp rosemary
- 1 tsp thyme
- 1 tsp garlic paste
- 300 g dry pasta shells
- 750 ml chicken bone broth or stock
- 125 ml single cream
- 40 g grated Parmesan
- 120 g low fat Swiss cheese
- Fresh parsley to garnish
Equipment
panmicrowave safe bowl
Tips
- To tenderize chicken, use baking soda.
- To speed up caramelization of onions, add brown sugar and balsamic.
- For caramelizing onions, cook on medium heat till soft and translucent, then add brown sugar and balsamic, mix to coat, spread them out into an even layer, wait 2 minutes and stir, repeat every 2 minutes on medium heat till they turn a deep caramel brown.
- Store for up to 5 days in the fridge.
- To reheat, add contents to a microwave safe bowl and microwave covered with a damp paper towel for 3-4 minutes till heated through, then mix well.
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