Caramelized Onion Chicken Pasta

Ingredients

• 1200 g raw boneless chicken thighs (sliced into cubes)
• 2 tsp salt (for chicken)
• 4 tsp spicy Italian seasoning (Schwartz brand recommended)
• 3 tsp dried parsley (for chicken)
• 4 tsp garlic granules (or garlic powder)
• 4 tsp paprika (for chicken)
• 30 g olive oil
• 200 g red onion (thinly sliced)
• 200 g white onion (thinly sliced)
• 100 g sundried tomatoes (drained and chopped)
• 1 tsp salt (for onions)
• 3 tsp Italian seasoning (for onions)
• 2 tsp paprika (for onions)
• 1 garlic bulb (whole bulb, sliced from the top)
• 10 seconds avocado oil spray
• 425 g light evaporated milk (or regular milk)
• 120 g light cream cheese
• 95 g grated parmesan
• 22.5 g dark soy sauce
• 1.5 tbsp fresh parsley (finely chopped)
• 350 g spaghetti (dry weight; or linguine)

Steps

1. 1

   Slice the raw boneless chicken thighs into cubes. Place them in a bowl and add 2 tsp salt, 4 tsp spicy Italian seasoning, 3 tsp dried parsley, 4 tsp garlic granules, 4 tsp paprika, and 30g olive oil. Mix well to ensure the chicken is evenly coated, then set aside to marinate.

2. 2

   Thinly slice the red and white onions. Add them to a large oven-safe dish along with 100g of chopped, drained sundried tomatoes, 1 tsp salt, 3 tsp Italian seasoning, and 2 tsp paprika. Spray with avocado oil for 10 seconds and mix well.

3. 3

   Place the whole garlic bulb (sliced from the top) in the center of the onion mixture. Cover the dish tightly with foil.

4. 4

   Bake the onion mixture in the oven at 190°C (380°F) for 45 minutes, checking halfway through. The onions should be golden and caramelized by the end of the cooking time.

5. 5

   While the onions bake, prepare the chicken. Spread the seasoned chicken cubes onto a large lined sheet pan. Bake at 200°C (400°F) for 18 minutes, then broil for an additional 5 minutes until the chicken is golden and crispy.

6. 6

   Once the onion dish is out of the oven, carefully squeeze the roasted garlic cloves out of the skin into the dish and mix well.

7. 7

   While the onion dish is still hot, add the fresh parsley, dark soy sauce, grated parmesan, evaporated milk, and light cream cheese.

8. 8

   Stir the sauce ingredients continuously until the cheese has melted and the mixture is creamy. If the sauce needs to thicken, you can place the dish back in the oven on a low temperature for a few minutes.

9. 9

   Add the cooked pasta (spaghetti or linguine) to the sauce and fold gently until the pasta is thoroughly coated and indulgent.

10. 10

    Serve the caramelized onion pasta topped with the crispy roasted chicken.

Notes

For the best results, ensure the pasta is cooked al dente before adding it to the sauce. You can adjust the sauce thickness by adding a splash of pasta water if it becomes too thick. The recipe uses light versions of milk and cream cheese to keep the calories lower while maintaining creaminess.

Nutrition per serving

• main
• chicken
• pasta
• high-protein
• meal-prep
• baked
• comfort food