Estimated nutrition per meal: 540 calories | Protein 54 g | Carbs 44 g | Fat 18 g | Fiber 9 g
Ingredients
1 lb raw chicken breast, usually 2 large breasts
8 oz dry penne noodles, roughly 2 cups; Banza assumed for nutrition
2 cups 2% cottage cheese
1/4 cup basil pesto
1/4 cup grated Parmesan
4 cups raw baby spinach, loosely filled
3 cups raw sliced mushrooms
1 teaspoon olive oil
1 teaspoon garlic powder
1 teaspoon Italian seasoning
Black pepper to taste
1/2 to 1 cup reserved pasta water
Directions
Heat oven to 400 F. Coat chicken with olive oil, garlic powder, Italian seasoning, and pepper. Bake about 20-25 minutes, longer if thick, until each breast reaches 165 F. Rest 5 minutes and dice.
Cook pasta according to its package until just tender. Reserve 1 cup pasta water before draining.
Cook mushrooms in a nonstick skillet until tender and their liquid evaporates. Add spinach and wilt.
Blend cottage cheese, pesto, and 1/2 cup pasta water until smooth. With the heat off, toss with pasta, chicken, vegetables, and Parmesan. Add more pasta water as needed; do not boil the sauce.
Divide evenly into four containers.
Kitchen notes
Measure vegetables raw. Use penne noodles. The nutrition estimate assumes 8 oz Banza pasta, Mezzetta pesto, and 2% cottage cheese. A different penne brand or quantity changes nutrition.
Refrigerate within 2 hours. Keep 3-4 days; freeze later-week meals. Reheat to 165 F. Sides and cooking spray are excluded.