Macros: Protien 37g, carbs 34g, fats 13g Ingredients: 90g uncooked whole-grain pasta 40g fresh baby spinach 1 tablespoon of olive oil (use half at a time) 2 garlic cloves finely chopped 1 tablespoon all-purpose flour 365ml whole milk 120g low-fat cream cheese, softened 70g grated granda pardano cheese 330g shredded or chopped cooked chicken breast 1 teaspoon salt (use half at a time) 1 teaspoon coarsely ground black pepper (use half at a time)