This recipe might look daunting by the list of ingredients, but it's really quick inexpensive and easy to make, taking only about 20 minutes from start to finish. For a vegan variation, simply substitute the chicken for a vegetarian chicken substitute or seitan.
Nutritional Yeast is a healthy way to add B-vitamins and protein into this meal, and can be found at most health food stores in both bulk and packaged varieties.
Serves 6 to 8
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Ingredients:
- 1 lb. pasta, such as rigatoni or fusilli
- 5 T. dairy-free soy margarine, preferably a “stick” variety, divided
- 3 boneless, skinless chicken breasts
- ½ cup finely chopped onions
- 3 cloves garlic, finely chopped
- ½ T. dried basil
- 1 t. dried thyme
- 1 t. dried oregano
- ½ t. salt, plus more to taste
- ¼ t. black pepper, plus more to taste
- 3 T. all-purpose flour
- 2 cups plain unsweetened almond milk or soymilk
- 2 8-oz. cans tomato sauce
- 1 T. honey
- ¾ cup nutritional yeast
Preparation:
1. Bring a large pot of salted water to a rolling boil. Add the pasta and cook according to the manufacturer’s instructions until al dente. Drain in a colander and set aside.
2. Meanwhile, sauté the chicken. In a large heavy-bottomed skillet over medium-high heat, heat 1 T. of the dairy-free soy margarine. Once melted, add the chicken breasts cook about 5 minutes on each side, or until cooked through. Transfer to a cutting board and coarsely chop. Set aside.
3. Make the sauce. Heat 1 T. of the remaining dairy-free soy margarine in a medium-large saucepan over medium-high heat (or use the same skillet in which you cooked the chicken if it is large enough). Add the onions and garlic and cook, stirring often, until the onions are translucent and fragrant, about 4 minutes. Turn down the heat to medium, add the basil, thyme, salt and pepper, and cook for about 1 minute more.
4. Add the remaining 3 T. soy margarine to the saucepan. Once melted, whisk in the flour, whisking constantly for 1 minute until the mixture is combined and the flour smells slightly toasted but does not brown. Gradually add the almond milk, continuing to whisk constantly to avoid lumps from forming. Once the mixture is combined, add the tomato sauce, honey and nutritional yeast, mixing well. Cook over medium heat until desired heat and consistency, keeping the mixture below a boil.
5. Add salt and pepper to taste, stir in the cooked pasta and chicken and serve hot.
