A rich, comforting pasta loaded with juicy chicken, golden mushrooms, garlic, and a silky Parmesan cream sauce. Perfect for weeknight dinners or special occasions!

🛒 Ingredients (Serves 4)

• 250g (8 oz) pasta (fettuccine, penne, or spaghetti)

• 2 boneless skinless chicken breasts (sliced thin)

• 2 tbsp olive oil or butter

• 2 cups mushrooms (sliced)

• 3 cloves garlic (minced)

• 1 cup heavy cream

• ½ cup chicken broth

• ½ cup grated Parmesan cheese

• ½ tsp Italian seasoning

• Salt & black pepper (to taste)

• Fresh parsley (for garnish)

👩‍🍳 Instructions

1️⃣ Cook the Pasta
Boil pasta in salted water according to package directions. Drain and reserve ½ cup pasta water.

2️⃣ Cook the Chicken
Heat 1 tbsp oil in a large skillet over medium heat.
Season chicken with salt & pepper.
Cook 5–6 minutes until golden and fully cooked.
Remove and set aside.

3️⃣ Sauté Mushrooms & Garlic
In the same pan, add remaining oil.
Cook mushrooms until browned (about 5 minutes).
Add garlic and sauté 30 seconds until fragrant.

4️⃣ Make the Cream Sauce
Pour in chicken broth and simmer 2 minutes.
Add heavy cream, Italian seasoning, salt & pepper.
Simmer 3–4 minutes until slightly thickened.
Stir in Parmesan cheese.

5️⃣ Combine Everything
Add chicken back to the pan.
Toss in cooked pasta.
Add a splash of reserved pasta water if needed for creaminess.
Simmer 1–2 minutes.

6️⃣ Serve
Garnish with parsley and extra Parmesan. Serve warm.

💡 Tips

✔ Use cremini or button mushrooms for best flavor
✔ Add spinach for extra nutrition
✔ Substitute half-and-half for lighter version
✔ Add chili flakes for slight heat

📝 Q & A

Q: Can I make it ahead?
Yes! Store in fridge up to 3 days. Reheat with a splash of milk.

Q: Can I freeze it?
Cream sauces may separate slightly, but it can be frozen up to 1 month.

Q: What pasta works best?
Fettuccine and penne hold the sauce beautifully.

Standard Recipe (Per Serving – 4 servings total)

Ingredients Assumed:

• 250g regular pasta

• 2 chicken breasts

• 1 cup heavy cream

• ½ cup Parmesan

• Olive oil

🔢 Estimated WW Points (Blue / Green / Purple Plans)

➡ 14–16 Points per serving

(Heavy cream and pasta are the main contributors.)

🥦 Lightened WW-Friendly Version

🔁 Smart Swaps:

• Use whole wheat pasta (measure properly)

• Replace heavy cream with ½ cup light cream + ½ cup unsweetened almond milk

• Use 1 tsp olive oil instead of 2 tbsp

• Increase mushrooms (very low points)

• Use ¼ cup Parmesan instead of ½ cup

🔢 New Estimated Points:

➡ 9–11 Points per serving

🥗 Extra Low-Point Option

Swap pasta for:

• Fiber Gourmet pasta OR

• Hearts of palm pasta

Use:

• Fat-free half & half

• Reduced-fat Parmesan

🔢 Estimated Points:

➡ 6–8 Points per serving

💡 Tips to Lower Points Even More

✔ Bulk up with spinach or zucchini
✔ Reduce cheese — use strong Parmesan for flavor
✔ Measure oil carefully (biggest hidden points!)
✔ Use cooking spray instead of pouring oil

Ingredients That Are Anti-Inflammatory

🍄 Mushrooms

Rich in antioxidants (ergothioneine, selenium) → help reduce inflammation.

🧄 Garlic

Contains allicin → known for anti-inflammatory and immune support benefits.

🐔 Chicken

Lean protein supports muscle repair and doesn’t promote inflammation when unprocessed.

🌿 Parsley / Herbs

Contain flavonoids and vitamin C.

⚠️ Ingredients That May Increase Inflammation (If Overused)

🥛 Heavy Cream

High in saturated fat → can promote inflammation in excess.

🍝 Refined White Pasta

High glycemic → may spike blood sugar, which contributes to inflammation.

🧀 Large Amounts of Cheese

High saturated fat + sodium.

🥗 How to Make It More Anti-Inflammatory

✔ Smart Swaps:

• Use whole wheat pasta or chickpea pasta

• Replace heavy cream with:

  • Unsweetened almond milk + 1 tbsp olive oil

  • Greek yogurt (adds probiotics)

• Add:

  • Spinach

  • Turmeric (¼ tsp)

  • Black pepper

  • Broccoli

✔ Cook with:

• Extra virgin olive oil (rich in anti-inflammatory polyphenols)

⭐ Anti-Inflammatory Score

💡 Bottom Line

It’s not strongly anti-inflammatory as written, but with small changes, it can absolutely become a balanced, inflammation-friendly meal.