Description
A comforting yet nutritious dish featuring tender chicken, al dente whole wheat pasta, and a creamy garlic parmesan sauce made lighter with Greek yogurt.
Ingredients
Scale
- 8 oz whole wheat penne or fettuccine
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- 1 tbsp whole wheat flour
- 1 cup low-sodium chicken broth
- 1/2 cup low-fat milk (1% or 2%)
- 1/2 cup plain non-fat Greek yogurt
- 1/2 cup freshly grated Parmesan cheese
- 2 cups baby spinach (optional but recommended)
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- In a large pot, bring salted water to a boil and cook the whole wheat penne or fettuccine according to package instructions until al dente. Reserve some pasta water before draining for later use in the sauce.
- In a skillet, heat olive oil over medium heat. Season the cubed chicken breasts with paprika, Italian seasoning, salt, and pepper. Cook until golden brown and cooked through, about 5-7 minutes. Remove from the skillet and set aside.
- In the same skillet, add minced garlic and sauté until fragrant. Whisk in whole wheat flour, followed by chicken broth and low-fat milk. Let it simmer until slightly thickened.
- Stir in the Greek yogurt and freshly grated Parmesan cheese until well combined. Adjust with reserved pasta water for the desired consistency.
- Add the cooked chicken and spinach to the sauce, mixing everything together. Cook until the spinach wilts, and adjust seasoning if needed.
- Plate your dish while hot, garnished with freshly chopped parsley for a burst of color and flavor.
Notes
For a creamier texture, consider increasing the Greek yogurt or cheese in the sauce. Customizable with various proteins and vegetables.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Cooking
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 3g
- Sodium: 400mg
- Fat: 15g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 75mg