Cook the pasta according to package instructions. Drain and set aside.
Rub the chicken with salt, pepper and Italian seasoning on both sides.
Heat the oil in a large skillet over medium heat.
Cook the chicken for about 6-8 minutes per side, or until it develops a golden-brown crust, and it's fully cooked through in the inside. A meat thermometer inserted in the center should read 165 degrees Fahrenheit. Set aside on a chopping to rest for a bit, then thinly slice it.
To the same pan add the garlic, dried tomatoes and sauté for 1-2 minutes.
In a small bowl, quickly whisk the flour, milk and parmesan.
Add it to the pan together with the spinach. Allow it to bubble for a couple of seconds to thicken up the sauce and wilt the spinach.
Once the sauce coats the back of a spoon, stir in the cooked pasta and sliced chicken.
Sprinkle with chopped parsley and freshly ground black pepper and serve immediately!
Serving size: one bowl or 2 cups
Chicken: You can use chicken thighs if you would like. They may take a little longer to cook and the nutritional profile may be a bit different as chicken breasts are leaner. Consider using Rotisserie chicken.
Pasta: Don't overcook the pasta. Cook until al dente. Do not rinse the pasta. Consider using lentil or chickpea pasta for an even healthier option.
Gluten-free: To make this recipe completely gluten-free, substitute with gluten-free pasta.
Garlic: For the freshest flavor, we like to use fresh garlic cloves, but garlic powder will work if in a pinch.
Spinach: We used fresh spinach but you may use frozen.
Milk: 2% milk works great but if you prefer using dairy-free milk go right ahead.
Grate your own cheese for the best flavor if possible.