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Chicken, Leek & Pea Pasta With Homemade Bechamel Sauce

A low fat, high fiber dinner you can quickly make on a weeknight!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Main Course
Keyword: Dinner, Healthy, Pasta
Servings: 4

Ingredients

  • 1 lb spaghetti (lentil, chickpea, whole wheat or other high fiber noodle)
  • 4 chicken breasts chopped into 3/4 inch` cubes
  • 4 leeks, thinly sliced (white and light green parts only)
  • 3 tbsp extra virgin olive oil divided
  • 1 10 oz bag frozen peas
  • 2 tbsp butter
  • 2 tbsp AP Flour
  • 1 cup low fat or skim milk (let it sit at room temperature during prep so it is not too cold)
  • salt & pepper to taste
  • 4 oz parmigiano reggiano cheese, grated (optional)

Instructions

  • Fill a large pot with water and set it to boil.
  • Heat a large skillet on medium to medium-high heat and add 2 tbsp of olive oil. While it heats, sprinkle the chopped chicken with salt and pepper to taste. Saute the chicken, letting sit in the pan for at least 1-2 minutes so it browns. Gently loosen the chicken cubes and flip, letting the other side brown. Cook for about 6-8 minutes total. To check for doneness, cut a large cube in half. Remove chicken from heat and set aside in a bowl. Cover to keep warm.
  • Add noodles to the boiling water and cook according to the package instructions. Drain.
  • Meanwhile, add the remaining olive oil to the skillet and saute leeks over medium until browned. They will not require a lot of stirring, which leaves you free to make the bechamel/white sauce. Add the frozen peas just 3-4 minutes before you are ready to serve so they are warmed through but not browned.
  • In a small pot, melt butter over medium heat. Gradually whisk in flour, salt and pepper until the mixture is smooth. Whisk in milk a little at a time and add salt and pepper to taste. Simmer for 1-2 minutes until thickened. OPTIONAL: Add in the grated parmigiano reggiano cheese for a a cheesier sauce. If you add the cheese, I recommend leaving out the salt until this stage and adjust to taste.
  • Place noodles in bowls and top with the chicken cubes. Spoon bechamel sauce over chicken and noodles. Top with the leek and pea mixture. Enjoy!

Notes

If you meal prep, the chicken can be baked and cubed in advance, then reheated in the microwave or on the stove just before serving. This will cut down on cooking time on a busy weeknight.
The added parmigiano reggiano makes for a creamier, saltier, cheesier sauce, but it is optional if you are watching calories. 
You can use any percent of milk, i.e. whole, 2%, etc. You can also use heavy cream, though you may need to adjust cooking time, temperature and amounts.