Ingredients

1 Cup Whole Wheat uncooked Spiral Pasta

1 Pound Boneless Skinless Chicken Breast

1/2 Cup Chopped Sweet Red Pepper

2 Cloves Garlic

2 Tablespoons Olive Oil

2 Tablespoons All-Purpose Flour

2 Cups Frozen Peas

4 Tablespoons Lemon Pepper

1 1/2 cup 2% milk

1 Teaspoon Salt

1 Lemon that you zest the peel from

Juice of one lemon

1/2 Cup Grated Parmesan Cheese

Garnish with Fresh Parsley

Directions

Step 1: Brine Chicken in water a salt overnight.

Step 2: Preheat oven to 400-degrees.  Take chicken out of brine and dry off with paper towels.  Sprinkle lemon pepper over chicken and place on a wire rack in a baking pan.  Cover with foil and bake until chicken reached 165 when you temp them.  Cool under foil.  When cool, cut into bit size pieces. 

Step 3: Cook pasta in a large pot with salted water.  Drain and save a cup of the pasta water.

Step 4: In another pot, add milk and flour and bring to a boil, stirring often to break down lumps.  In a small skillet, cook peppers, garlic in oil until just soft.  When the milk misture begins to thicken all the rest of the ingredents, peppers and garlic including the chicken, do not add the Parmesan Cheese or Parlsey.  Cook for about 15-minutes add cheese and taste to adjust seasoning.  If the sauce gets too thick, add some pasta water a little at a time. At this point, you can add some red pepper flakes for some spice. 

Step 5: Serve and garnich with parsley