Caramelized Onion Chicken Pasta

Garlic Herb Chicken

• 1300g raw boneless chicken thighs
• 2 tsp salt
• 4 tsp spicy Italian seasoning (brand: Schwartz)
• 3 tsp parsley
• 4 tsp garlic granules or powder
• 4 tsp paprika
• 6 tsp or 30g olive oil

Caramelized Onions

• 200g red onion, thinly sliced
• 200g white onion, thinly sliced
• 100g sundried tomatoes, drained and chopped
• 1 tsp salt
• 3 tsp Italian seasoning
• 2 tsp paprika
• 1 whole garlic bulb, sliced from the top
• 10 seconds avocado oil spray

Creamy Pasta Sauce

• 400-450g light evaporated milk or regular milk
• 120g light cream cheese
• 90-100g grated parmesan
• 20-25g dark soy sauce
• 1-2 tbsp fresh parsley, finely chopped
• 350g spaghetti or linguine, dry weight

Directions

• Slice chicken thighs into cubes. Add the seasoning and olive oil, mix well, then set aside.
• Slice the red and white onion, add to a large oven dish with the chopped drained sundried tomatoes, seasonings and avocado oil spray. Mix well, place the whole garlic bulb in the centre, then cover with foil.
• Oven bake for 45 minutes at 190C/380F, checking halfway. The onions should be golden and caramelized.
• Squeeze in the roasted garlic, mix well, and while the dish is still hot add the parsley, soy sauce, parmesan, milk and cream cheese.
• Stir continuously until melted and creamy. You can return it to the oven on low to thicken the sauce slightly. Add the cooked pasta and fold gently until rich and indulgent.
• On a lined large sheet pan, spread the chicken then oven bake for 18 minutes at 200C/400F and broil for 5 extra minutes until golden and crispy. Serve with the caramelized onion pasta and enjoy.
• NOTE: Makes 6 servings, about 638 calories / 58g protein / 52g carbs / 21g fat each.

From jalalsamfit on Instagram.