Chicken with Spinach and Mushrooms in Creamy Parmesan Sauce

Introduction

Indulge in a savory, creamy dish that aligns perfectly with your Weight Watchers (WW) goals. This Chicken with Spinach and Mushrooms in Creamy Parmesan Sauce combines tender chicken breasts with a luscious, low-point creamy sauce enriched with Parmesan cheese, fresh spinach, and mushrooms. Ideal for a weeknight dinner or a special meal, this recipe is designed to deliver maximum flavor with minimal WW points.

Ingredients

For the Chicken:

  • 4 boneless, skinless chicken breasts (approximately 6 oz each)
  • Salt and pepper (to taste)
  • 1 tablespoon olive oil

For the Creamy Parmesan Sauce:

  • 1 cup low-sodium chicken broth
  • 1 cup unsweetened almond milk (or any low-calorie milk alternative)
  • 1 tablespoon cornstarch
  • 2 tablespoons light cream cheese, softened
  • 1/2 cup grated Parmesan cheese
  • 2 cloves garlic, minced
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon salt (adjust to taste)
  • 1/4 teaspoon black pepper (adjust to taste)

For the Vegetables:

  • 8 oz mushrooms, sliced (button or cremini mushrooms work well)
  • 2 cups fresh spinach (or 1 cup frozen spinach, thawed and drained)
  • 1 small onion, finely chopped (about 1/2 cup)
  • 1 tablespoon olive oil (for sautéing vegetables)

Instructions

1. Prepare the Chicken:

  • Season the chicken breasts on both sides with salt and pepper.

2. Heat the Olive Oil:

  • In a large skillet, heat 1 tablespoon of olive oil over medium-high heat.

3. Cook the Chicken:

  • Add the chicken breasts to the skillet and cook for 6-7 minutes per side, or until the chicken is golden brown and cooked through, reaching an internal temperature of 165°F (74°C). Remove the chicken from the skillet and set aside.

4. Sauté the Vegetables:

  • In the same skillet, add another tablespoon of olive oil if needed. Add the chopped onion and sauté for 3-4 minutes until translucent. Add the sliced mushrooms and cook for an additional 5 minutes until the mushrooms are tender and browned.

5. Add Garlic and Spinach:

  • Stir in the minced garlic and cook for 1 minute until fragrant. Add the fresh spinach and cook until wilted, about 2 minutes. If using frozen spinach, add it to the skillet and cook until heated through and any excess moisture has evaporated.

6. Make the Creamy Parmesan Sauce:

  • In a medium bowl, whisk together the chicken broth, unsweetened almond milk, and cornstarch until smooth.

7. Cook the Sauce:

  • Pour the mixture into the skillet with the vegetables. Add the light cream cheese and cook over medium heat, stirring frequently until the sauce begins to thicken, about 5 minutes.

8. Add Parmesan Cheese and Seasonings:

  • Stir in the grated Parmesan cheese, dried Italian seasoning, dried basil, dried thyme, salt, and black pepper. Continue to cook for an additional 2-3 minutes until the cheese is fully melted and the sauce is creamy and smooth.

9. Return Chicken to Skillet:

  • Slice the cooked chicken breasts into strips and return them to the skillet, nestling them into the sauce. Simmer for 5 minutes to allow the flavors to meld and the chicken to heat through.

10. Adjust Seasoning:

  • Taste the sauce and adjust the seasoning if necessary, adding more salt and pepper as needed.

11. Serve:

  • Spoon the creamy chicken, spinach, and mushrooms over a bed of cauliflower rice or whole-grain pasta if desired. Garnish with additional Parmesan cheese or fresh herbs if you like.

12. Storage:

  • Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, warm the dish on the stovetop over medium heat until heated through, adding a splash of chicken broth or almond milk if the sauce has thickened too much.

Nutritional Information

Per Serving (1 chicken breast with 1 cup sauce and vegetables):

  • Calories: 270
  • Total Fat: 10g
    • Saturated Fat: 4g
    • Trans Fat: 0g
  • Cholesterol: 90mg
  • Sodium: 650mg
  • Total Carbohydrates: 12g
    • Dietary Fiber: 3g
    • Sugars: 5g
  • Protein: 32g

Weight Watchers (WW) Points

Freestyle Points: 6 per serving

SmartPoints: 6 per serving

PointsPlus: 7 per serving

Useful Information

1. Selecting Chicken:

  • Opt for boneless, skinless chicken breasts to keep the dish lean and low in WW points. Ensure the chicken is cooked to an internal temperature of 165°F (74°C) to ensure it is safe to eat.

2. Light Cream Cheese:

  • Using light cream cheese helps reduce the fat content while still providing a creamy texture. Ensure it’s fully softened before adding to the sauce to avoid lumps.

3. Low-Calorie Milk Alternatives:

  • Unsweetened almond milk is used here to keep the calorie count low. You can substitute with any other low-calorie milk alternative or skim milk, but the nutritional information will vary.

4. Sauce Consistency:

  • If the sauce becomes too thick during cooking, you can thin it out with additional chicken broth or almond milk. If it’s too thin, allow it to simmer a bit longer until it reaches your desired consistency.

5. Vegetable Variations:

  • Feel free to customize the vegetables based on your preference or what you have on hand. Bell peppers, zucchini, or cherry tomatoes can be great additions.

6. Serving Suggestions:

  • This dish pairs well with a side of steamed vegetables or a fresh salad. For a complete meal, consider serving it over a bed of cauliflower rice or whole-grain pasta.

7. Meal Prep:

  • This dish is excellent for meal prep. Prepare a batch and portion it into individual containers for easy, healthy meals throughout the week.

8. Freezing Tips:

  • This recipe can be frozen for up to 3 months. To freeze, let the dish cool completely, then transfer it to an airtight container. Thaw in the refrigerator overnight and reheat on the stovetop.

9. Dietary Considerations:

  • This recipe is naturally lower in points and provides a balanced mix of protein, vegetables, and a creamy sauce. For a dairy-free version, use a dairy-free cream cheese alternative and nutritional yeast instead of Parmesan cheese.

By following these detailed instructions, you can enjoy a delicious and Weight Watchers-friendly Chicken with Spinach and Mushrooms in Creamy Parmesan Sauce that meets your dietary goals while delivering a satisfying and flavorful meal. Enjoy this recipe as part of a balanced diet and a healthy lifestyle.