This recipe is from The America’s Test Kitchen Healthy Family Cookbook.
- 1 1/2 tablespoons olive oil
- 12 ounces boneless, skinless chicken breasts (about 2), trimmed and sliced thin
- 1 onion minced
- 3 garlic cloves, minced
- 1/8 teaspoon red pepper flakes
- 2 tablespoons all-purpose flour
- 4 cups 1 or 2% low-fat milk
- 1 bay leaf
- 1/2 cup grated Parmesan cheese
- 2 teaspoons fresh lemon juice
- 10 ounces frozen spinach, thawed, squeezed dry, and chopped coarse
- Salt and pepper
- 8 ounces whole-wheat penne
- 1/2 cup shredded part-skim mozzarella cheese (about 2 ounces)
1. Adjust an oven rack to the middle position, and heat the oven to 425 degrees. Lightly coat an 8-inch square baking dish with vegetable oil spray and set aside.
2. Heat 1 1/2 teaspoons of the oil in a 12-inch nonstick skillet over high heat until just smoking. Add the chicken, break up any clumps, and cook until lightly browned but not fully cooked, about 3 minutes. Transfer to a bowl.
3. Add the remaining tablespoon oil to the skillet and return to medium heat. Add the onion, and cook until softened, about 5 minutes. Stir in the garlic and red pepper flakes, and cook until fragrant, about 30 seconds.
4. Stir in the flour, and cook for 1 minute. Slowly whisk in the milk and bay leaf, and bring to a simmer. Cook, stirring occasionally, until the sauce has thickened slightly, about 10 minutes.
5. Return the chicken with any accumulated juice to the skillet. Simmer until the chicken is cooked through, about 1 minute. Off the heat, discard the bay leaf, and stir in the Parmesan and lemon juice. Stir in the spinach, breaking up any clumps, until well combined. Season with salt and pepper to taste.
6. Meanwhile, bring 4 quarts water to a boil in a large pot. Add the pasta and 1 tablespoon of salt and cook, stirring often, until almost al dente but still firm to the bite. Reserve 1/4 cup of the cooking water, then drain the pasta, and return to the pot.
7. Add the chicken-spinach mixture and reserved cooking water to the pasta, and toss to combine. Pour the pasta into the prepared baking dish and sprinkle evenly with the mozzarella. Bake until the sauce is bubbling and the cheese is lightly browned, about 15 minutes. Let cool for 5 minutes before serving.