guilt free creamy pasta.

by Janetha on May 2, 2011

in meals

hey everyone! hope your monday was fabulous.

i have had a pretty busy day.. just now sitting down to relax and it is already 9 o’clock. that’s monday for ya.

rather than show you all my meals & moves for the day, i want to share the delicious dinner i just made up on a whim.

it reminds me a lot of chicken alfredo without ten million grams of fat and eight days worth of sodium. or is it day’s? i have never been great with apostrophes.

the long name of this is: creamy cheesy roasted tomato and basil chicken pasta with broccoli.

since that is ridiculously long, let’s just call it:

guilt free creamy pasta.

serves four.



  • 4 oz whole wheat pasta (any shape, i used corkscrew)
  • olive oil or cooking spray
  • 2 cloves fresh garlic, minced
  • 1 lb organic boneless, skinless chicken breasts cut into 1” cubes
  • ~1/4 cup roughly chopped fresh basil
  • 12 oz grape tomatoes, roasted
  • 1 1/2 cups roughly chopped broccoli, steamed
  • 1 1/2 cups unsweetened coconut milk (or any milk)
  • 4 wedges laughing cow light cheese
  • 1/3 cup hummus (i used sabra pine nut)
  • 1 TB dried basil
  • 1 TB dried oregano
  • 1/2 tsp garlic powder
  • fresh ground sald + pepper
  • 1/8 tsp each of xanthan + guar gums (can sub 2 tsp corn starch dissolved in water)
  • parmesan cheese for sprinkling (optional)


bring a large pot of salted water to a boil. cook noodles according to package directions. drain and set aside.


preheat oven to 425 degrees.  cover a sheet pan with foil and spread tomatoes over foil.  pop them into the oven for about 30 minutes, just until the tops start to get slightly brown.


while noodles are cooking and tomatoes are roasting, heat a skillet over medium heat and spray with cooking spray.  add garlic and chicken, stirring often.  when chicken is almost cooked through, add basil and stir to combine.


while you are cooking your chicken, go ahead and steam your broccoli.  once it is tender, drain it and set it aside.


after you have drained your noodles, use the same pot to make the sauce.


combine 1 cup of the milk with the wedges of laughing cow.  heat on low, whisking periodically, until the cheese is melted.  break the wedges up quite a bit so they melt quicker.  once the cheese is almost all the way melted, add the hummus and whisk to combine.

add the dried basil, dried oregano, garlic powder, salt and pepper.  whisk to combine.  now is the time to add your thickening agents, whether you are using the gums or cornstarch.  add them and whisk the sauce until it thickens quite a bit.  next, add the remaining 1/2 cup milk and.. yep.. whisk some more.


give the sauce a taste and add any seasonings you think it needs.  i added some garlic seasoning and TJ’s 21 seasoning salute.  it’s all up to you.


once your sauce is perfectly seasoned and nice and creamy, it is time to assemble!  add each ingredient one at a time, stirring each one into the sauce before adding the next.









mix one final time and that’s it! you’re done!

serve with a sprinkle of parmesan cheese.




this was SO good and SO good for you! no added sugar whatsoever and check out the stats:


this nutrition label was made on and is based off using the ingredients and brands i used. it was created before adding the cheese.. your nutritionals will vary depending on the ingredients you use.


oh! body for life folks.. this one is totally BFL friendly with a 38/37/25 ratio.

well, a recipe is all i really have in me for tonight, folks. be back tomorrow with something more exciting (here’s hoping!)

p.s. happy birthday to mama pea!


1. what was the last thing you used your stove for?

2. what is your favorite noodle shape?

xo. janetha g.

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Danielle May 3, 2011 at 12:09 pm

This looks so so good. How many people does it serve?? Sorry if I missed that info in the post :)

janetha May 3, 2011 at 12:38 pm

Haha yes I put it up there, but I will tell you because I love you.. 4 servings! Or 2 if you have a hungry husband ;)

kaitlinwithhoney May 3, 2011 at 12:13 pm

This recipe is absolutely genius! I love the way you take normally bad-for-you things and make them totally healthy.

Channon May 3, 2011 at 12:15 pm

That looks delish Jenetha! Thanks for sharing.

Where do you get your nutrition labels? I am looking for a good source, but haven’t found one that contains many of the ingredients I use.

Linguine is my favorite pasta shape. the last thing I made on the stove was Chicken Tikka Masala and Aloo Gobi Mash.

Channon May 3, 2011 at 12:16 pm

I apologize for the typo in your name Janetha. Forgive me?

janetha May 3, 2011 at 12:37 pm

No worries on the typo! I mentioned the website in my post–I use for my recipe labels :)

Lisa May 3, 2011 at 12:44 pm

So should I feel guilty if I eat a creamy pasta that isn’t low fat/sugar/sodium ?

janetha May 3, 2011 at 12:51 pm

Lisa, nope! But I personally love to create recipes based around menu items that I wouldn’t eat every day. I focus on eating clean 6 days a week and take one day off (my free day). This is what works for me and my maintenance program. Everyone is different and definitely shouldn’t feel guilty if they eat anything with lots of fat, sodium, sugar etc. I personally cannot do this (my husband can!), so I like to create recipes that I CAN eat every day that mimic meals that I reserve for my free day.

I often times say on my blog that this is what works for me and these are my choices. I don’t judge anyone for their own eating choices, I am a firm believer to each his/her own. However, this is my canvas and so I paint a picture of my own eating habits.. and this particular recipe is one I can eat each day knowing that it will help me stay on track with my clean eating goals.

Hope this answers your question :)

Allison @ Runs A Latte May 3, 2011 at 12:50 pm

I’m addicted to creamy pasta! I just used my stove to cook polenta last night. My favorite normal noodle is linguine or fettuccine. My favorite crazy noodle is the Annie’s-brand Arthur shaped whole wheat macaroni. I love Arthur and DW!

Sarah@The Flying ONION May 3, 2011 at 12:57 pm

Your pasta looks fantastic! What a meal. :D

Favorite noodle shape: bow ties! I love when sauce gets stuck in the squished up middle. :D

Annette @EnjoyYourHealthyLife May 3, 2011 at 2:56 pm

mmmmm this looks SO tasty. Sometimes you gotta have the “creamy” pasta-ya know ?? :)

Holly at Greek Yogurt and Apple Slices May 3, 2011 at 3:22 pm

Just another reason why I love ya- you are SO creative with your meals- I love it! I cannot wait to try this recipe..thinking I might have to do that this weekend. YUM!!

kissmybroccoli May 3, 2011 at 9:03 pm

Creamy cheesy goodness right there! I love that you added roasted tomatoes! YUM!

Last thing I used my stove for: protein pancakes Monday morning (total stolen idea from you…no Kodiak pancake mix, but I used Tera’s whey and I added blueberries! :))

Favorite pasta shape: bow ties!

actorsdiet May 3, 2011 at 9:30 pm

praise laughing cow!

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