Guilt Free: Chicken Mushroom Pasta.

Pasta is a comfort food that we all love. Many often feel guilty eating up such a plate but the key here is to make it with as less calories as you can while still having your veggies and protein to keep you going. This type of recipe is often used with cream in restaurants however that is something we should all try to stay away from. Instead, I share my 120 calorie sauce as an alternative in this flavourful dish.

Trick: For those that just want a veggie pasta, mushrooms are meaty enough and act like a protein so you can forgo the chicken if desired just cut them thicker.


  • Olive oil
  • Salt
  • Lemon
  • 1 cup pasta
  • 1/3 water
  • 1 chicken breast
  • Italian seasoning
  • 1 clove of garlic
  • 4 mushrooms
  • 2 whole sundried tomatoes
  • 1 beef bouillon cube
  • A splash of white wine
  • 2 cups spinach
  • Handful to arugula sprouts
  • Pepper
  • Handful of parsley
  • Pinch of chili flakes

Tip: Olive oil and tasteless coconut oil can often be interchangeable. However, while coconut may be healthier depending on the brand it might be more calories than your brand of olive oil. Always check the labels to see what you`re putting into your mouth


  1. Start Barbeque, grill or pan for chicken
  2. Take your chicken breast, squeeze lemon on top and evenly coat with Italian seasoning along with some salt
  3. Place your chicken and cook for 12 minutes or until it runs clear in the middle

Trick: Cook chicken breasts ahead of time and freeze them. This is a total time saver when it comes to not only pastas but salads and wraps too. It can defrost in the same pan while everything cooks together.


  1. Pick your choice of pasta, I would recommend fettuccine, rigatoni or penne
  2. Heat up water
  3. When boiling, add a generous pinch of salt
  4. Add your pasta
  5. Check your pasta and see if it has a little bit of a bite to it. This is ideal as you will continue to cook it in the sauce (around 15 minutes)
  6. Drain and let cool


  1. Place kettle on with water for sauce
  2. In the meantime, chop garlic, mushrooms and sundried tomatoes
  3. Start your saute pan with a little drizzle of olive oil
  4. Place on simmer and let your garlic and olive oil melt into one another (2 minutes)
  5. Add your mushrooms
  6. Take your beef bouillon cube, put it in measuring cup, add hot water from kettle and let it melt together
  7. Pour bouillon mix into the pan
  8. Add your white wine and little bit more olive oil
  9. Add spinach and sundried tomatoes to the mix
  10. When everything looks nicely mixed, add your pasta to the pan. This is one of the most important tricks I`ve learned over the years.
  11. Grate a handful of parmesan cheese over the pan and wait for everything to melt together.
  12. Taste and add salt if needed.
  13. Squeeze about a tablespoon of lemon and mix all together
  14. Add arugula sprouts on top (there will wilt on their own, no need to add it in th pan before)
  15. Plate and add parsley, cracked black pepper, shaved parmesan and pepperonchini (chili flakes) on top

There you have it, a pasta that can be somewhat guilt free. Who ever said you need to sacrifice flavour?

Happy Eating!



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