Pasta Timothy
Lowfat, lactose-free pasta!
- 1 med. yellow onion, chopped (sweet Vidalia if available)
- 1 lb. chicken breast, sliced into approx. 1/2″ X 2″ pieces (NOTE: Though I haven’t tried it, lacto-vegans could probably substitute firm or extra firm tofu for the chicken)
- 2 tblsp. olive oil (extra virgin, if available)
- 1 tsp. dried oregano
- 16 oz. ziti or penne pasta
- 5 tblsp. lactose-free margarine (Fleischmann’s Unsalted, if available)
- 1/2 c. flour
- 1/2 c. lactose-free shredded parmesan, mozzarella and Romano (”Veggie Shreds” brand, if available)
- 2 cloves chopped garlic
- 2 1/2 c. fat-free, lactose-free milk (Lactaid, Deans, etc…)
- 8 oz. chopped frozen spinach (defrosted and drained)
- Fresh ground sea salt and pepper to taste (sauce and marinade)
Set aside a lightly greased 13″X9″ lasagna pan (greased with Fat free Pam, if available). Marinate raw chicken breast slices for several hours in oregano, chopped garlic, a dash of ground sea salt and ground pepper, and 1 tbsp. olive oil. Sauté marinated chicken and chopped onion in 1 tbsp. olive oil (enough to coat the bottom of the skillet), until onion is translucent and chicken is lightly browned. Drain extra fat/liquid from chicken/onion mixture and set aside.
In a saucepan, cook milk, 4 tbsp. margarine, and flour until thickened, whisking continuously until bubbly and smooth. Add ground sea salt and pepper to taste, then add cheese and whisk gently until cheese is melted and blended in.
Boil pasta until al’ dente (approx. 12 minutes), toss with remaining margarine, chicken, onion, spinach, and 1/2 the sauce, and spread in lasagna pan. Then pour remaining sauce over the top of the pasta, smooth out sauce so that all of the pasta is covered, and bake in a 375 degree oven for approx. 45 minutes.
Serves between 6 to 8 people. Enjoy!
©2005 T.R. Nunes, Reprinted By Permission
