Description
A quick and delicious dish that balances flavor and nutrition, featuring garlic, creamy Greek yogurt, and whole wheat pasta.
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)
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the Pasta: Boil water in a large pot. Add whole wheat pasta and cook according to package instructions until al dente. Reserve a cup of pasta water, then drain and set aside.
- Season and Cook the Chicken: In a large skillet, heat olive oil over medium heat. Add cubed chicken, sprinkling with paprika and Italian seasoning. Cook until chicken is golden brown and no longer pink, about 5-7 minutes.
- Build the Garlic Parmesan Sauce: Stir in minced garlic and cook for an additional minute. Sprinkle in whole wheat flour, stirring quickly. Slowly pour in chicken broth, whisking until smooth.
- Add Greek Yogurt and Cheese: Reduce heat and stir in milk. Cook until sauce thickens. Remove from heat and mix in Greek yogurt and Parmesan until creamy.
- Combine and Finish: Add cooked pasta back into skillet. Toss together, adding reserved pasta water to achieve desired consistency. Stir in baby spinach until wilted, if using.
- Serve Hot: Transfer to serving dishes and garnish with chopped parsley.
Notes
Great served with a side salad or roasted vegetables. For added freshness, a squeeze of lemon juice pairs well.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 4g
- Sodium: 480mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 70mg
Keywords: chicken pasta, healthy recipe, weeknight dinner