High Protein Caramelised Onion Pasta

30 mins
Serves 4
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Directions

  1. 1Slice your chicken into strips.
  2. 2Slice your chicken into strips.
  3. 3Slice your chicken into strips.
  4. 4Season chicken with salt, pepper, garlic powder, and baking soda, then mix well.
  5. 5Season chicken with salt, pepper, garlic powder, and baking soda, then mix well.
  6. 6Season chicken with salt, pepper, garlic powder, and baking soda, then mix well.
  7. 7Add the seasoned chicken to a pan with cooking spray.
  8. 8Add the seasoned chicken to a pan with cooking spray.
  9. 9Add the seasoned chicken to a pan with cooking spray.
  10. 10Let the chicken get a crispy sear and cook through till about 90% done.
  11. 11Let the chicken get a crispy sear and cook through till about 90% done.
  12. 12Let the chicken get a crispy sear and cook through till about 90% done.
  13. 13Slice your onions as thin as possible.
  14. 14Slice your onions as thin as possible.
  15. 15Slice your onions as thin as possible.
  16. 16Add the sliced onions to the same pan with light butter and cook till soft.
  17. 17Add the sliced onions to the same pan with light butter and cook till soft.
  18. 18Add the sliced onions to the same pan with light butter and cook till soft.
  19. 19To help them caramelize in half the time, add brown sugar and balsamic to the onions, mix to coat.
  20. 20To help them caramelize in half the time, add brown sugar and balsamic to the onions, mix to coat.
  21. 21To help them caramelize in half the time, add brown sugar and balsamic to the onions, mix to coat.
  22. 22Spread the onions out into an even layer, and after about two minutes, stir and repeat until they caramelize, which should take about 15 minutes.
  23. 23Spread the onions out into an even layer, and after about two minutes, stir and repeat until they caramelize, which should take about 15 minutes.
  24. 24Spread the onions out into an even layer, and after about two minutes, stir and repeat until they caramelize, which should take about 15 minutes.
  25. 25Add rosemary and thyme with garlic paste to the caramelized onions.
  26. 26Add rosemary and thyme with garlic paste to the caramelized onions.
  27. 27Add rosemary and thyme with garlic paste to the caramelized onions.
  28. 28Once fragrant, add your dry pasta with chicken bone broth or stock.
  29. 29Once fragrant, add your dry pasta with chicken bone broth or stock.
  30. 30Once fragrant, add your dry pasta with chicken bone broth or stock.
  31. 31Simmer for 15 minutes.
  32. 32Simmer for 15 minutes.
  33. 33Simmer for 15 minutes.
  34. 34Finally, add back your chicken with single cream and parmesan.
  35. 35Finally, add back your chicken with single cream and parmesan.
  36. 36Finally, add back your chicken with single cream and parmesan.
  37. 37Mix till creamy.
  38. 38Mix till creamy.
  39. 39Mix till creamy.
  40. 40Top with low-fat Swiss cheese and let it melt.
  41. 41Top with low-fat Swiss cheese and let it melt.
  42. 42Top with low-fat Swiss cheese and let it melt.
  43. 43Box the pasta up into four equal servings.
  44. 44Box the pasta up into four equal servings.
  45. 45Box the pasta up into four equal servings.

Ingredients

  • 650 g chicken breast, sliced into strips
  • 650 g chicken breast, sliced into strips
  • 650 g chicken breast, sliced into strips
  • Salt
  • Salt
  • Salt
  • pepper
  • pepper
  • pepper
  • garlic powder
  • garlic powder
  • garlic powder
  • 1 tsp baking soda
  • 1 tsp baking soda
  • 1 tsp baking soda
  • Cooking spray
  • Cooking spray
  • Cooking spray
  • 2 medium brown onions
  • 2 medium brown onions
  • 2 medium brown onions
  • 1 g light butter
  • 1 g light butter
  • 1 g light butter
  • 2 tsp brown sugar
  • 2 tsp brown sugar
  • 2 tsp brown sugar
  • 20 ml balsamic vinegar
  • 20 ml balsamic vinegar
  • 20 ml balsamic vinegar
  • 1 tsp rosemary
  • 1 tsp rosemary
  • 1 tsp rosemary
  • 1 tsp thyme
  • 1 tsp thyme
  • 1 tsp thyme
  • 1 tsp garlic paste
  • 1 tsp garlic paste
  • 1 tsp garlic paste
  • 300 g dry pasta shells
  • 300 g dry pasta shells
  • 300 g dry pasta shells
  • 750 ml chicken bone broth or stock
  • 750 ml chicken bone broth or stock
  • 750 ml chicken bone broth or stock
  • 125 ml single cream
  • 125 ml single cream
  • 125 ml single cream
  • 40 g grated Parmesan
  • 40 g grated Parmesan
  • 40 g grated Parmesan
  • 120 g low fat Swiss cheese
  • 120 g low fat Swiss cheese
  • 120 g low fat Swiss cheese
  • Fresh parsley to garnish
  • Fresh parsley to garnish
  • 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.
High Protein Caramelised Onion Pasta | Clip Recipe