Caramelized Onion Chicken Pasta

Name: Caramelized Onion Chicken Pasta
Prep time: 15 min
Cook time: 63 min
Total time: 78 min
Ingredients: 1200 g Raw Boneless Chicken Thighs; 2 tsp Salt; 4 tsp Spicy Italian Seasoning; 3 tsp Parsley; 4 tsp Garlic Granules or Powder; 4 tsp Paprika; 30 g Olive Oil; 200 g Red Onion; 200 g White Onion; 100 g Sundried Tomatoes; 1 tsp Salt; 3 tsp Italian Seasoning; 2 tsp Paprika; 1 unit Whole Garlic Bulb; 1 10 seconds Avocado Oil Spray; 400 g Light Evaporated Milk or Regular Milk; 120 g Light Cream Cheese; 100 g Grated Parmesan; 20 g Dark Soy Sauce; 2 tbsp Fresh Parsley; 350 g Spaghetti or Linguine

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Kristen Abrahams

Time

78 minutes

Servings

Calories

999

This creamy pasta sauce is a pure comfort food, indulgent yet made with simple ingredients for a fraction of the calories. Perfect for meal prep!

999

cal

56.5g

protein

73.4g

carbs

53.8g

fat

Ingredients (21)

Ingredient	Qty	Cal	P	C	F
Raw Boneless Chicken Thighs	1200 g	438	32g	1g	33g
Salt	2 tsp	0	0g	0g	0g
Spicy Italian Seasoning	4 tsp	3	0g	1g	0g
Parsley	3 tsp	0	0g	0g	0g
Garlic Granules or Powder	4 tsp	7	0g	1g	0g
Paprika	4 tsp	4	0g	1g	0g
Olive Oil	30 g	44	0g	0g	5g
Red Onion	200 g	13	0g	3g	0g
White Onion	200 g	13	0g	3g	0g
Sundried Tomatoes	100 g	43	2g	9g	1g
Salt	1 tsp	0	0g	0g	0g
Italian Seasoning	3 tsp	2	0g	1g	0g
Paprika	2 tsp	2	0g	0g	0g
Whole Garlic Bulb	1 unit	1	0g	0g	0g
Avocado Oil Spray	1 10 seconds	13	0g	0g	1g
Light Evaporated Milk or Regular Milk	400 g	90	5g	7g	5g
Light Cream Cheese	120 g	40	2g	2g	3g
Grated Parmesan	100 g	65	6g	1g	4g
Dark Soy Sauce	20 g	2	0g	0g	0g
Fresh Parsley	2 tbsp	1	0g	0g	0g
Spaghetti or Linguine	350 g	217	8g	44g	1g

Ingredients (21)

Ingredient	Qty	Cal	P	C	F
Raw Boneless Chicken Thighs	1200 g	438	32g	1g	33g
Salt	2 tsp	0	0g	0g	0g
Spicy Italian Seasoning	4 tsp	3	0g	1g	0g
Parsley	3 tsp	0	0g	0g	0g
Garlic Granules or Powder	4 tsp	7	0g	1g	0g
Paprika	4 tsp	4	0g	1g	0g
Olive Oil	30 g	44	0g	0g	5g
Red Onion	200 g	13	0g	3g	0g
White Onion	200 g	13	0g	3g	0g
Sundried Tomatoes	100 g	43	2g	9g	1g
Salt	1 tsp	0	0g	0g	0g
Italian Seasoning	3 tsp	2	0g	1g	0g
Paprika	2 tsp	2	0g	0g	0g
Whole Garlic Bulb	1 unit	1	0g	0g	0g
Avocado Oil Spray	1 10 seconds	13	0g	0g	1g
Light Evaporated Milk or Regular Milk	400 g	90	5g	7g	5g
Light Cream Cheese	120 g	40	2g	2g	3g
Grated Parmesan	100 g	65	6g	1g	4g
Dark Soy Sauce	20 g	2	0g	0g	0g
Fresh Parsley	2 tbsp	1	0g	0g	0g
Spaghetti or Linguine	350 g	217	8g	44g	1g

Directions

Step 1
Slice chicken thighs into cubes. Add seasoning and olive oil, mix well then set aside.
Step 2
Slice red and white onion, add to large oven dish with chopped drained sundried tomatoes, seasonings and avocado oil spray. Mix well, place whole garlic in centre then cover with foil.
Step 3
Oven bake for 45 mins at 190C/380F checking halfway. They should be golden and caramelized.
Step 4
Squeeze in garlic, mix well and while dish is still hot, add parsley, soy sauce, parmesan, milk and cream cheese.
Step 5
Stir continuously until melted and creamy. You can place back in the oven on low temp to thicken the sauce slightly. Add cooked pasta and fold gently till rich and indulgent.
Step 6
In a lined large sheet pan, spread chicken then oven bake for 18 mins at 200C/400F and broil for 5 extra mins until golden and crispy. Serve with caramelized onion pasta and ENJOY!

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