Description
A quick and wholesome pasta dish featuring chicken in a creamy garlic Parmesan sauce, perfect for busy weeknights.
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
- Cook the Pasta: Boil water in a large pot, add a pinch of salt and the pasta; cook until al dente, then drain and set aside.
- Season and Cook the Chicken: Heat olive oil over medium heat in a large skillet. Add cubed chicken, season with salt, pepper, paprika, and Italian seasoning. Cook until browned and fully cooked, about 5-7 minutes. Remove and set aside.
- Build the Garlic Parmesan Sauce: In the same skillet, sauté minced garlic until fragrant. Sprinkle whole wheat flour over garlic and stir for a minute, then slowly add chicken broth and milk, whisking to prevent lumps.
- Add Greek Yogurt and Cheese: Once the sauce thickens, stir in Greek yogurt and Parmesan cheese, mixing until well combined and creamy.
- Combine and Finish: Return the cooked chicken to the skillet and add pasta and baby spinach. Toss to coat evenly in the sauce, heating until the spinach wilts.
- Serve Hot: Garnish with chopped parsley and enjoy!
Notes
Experiment with other vegetables or herbs to suit your preferences. For a spicier version, add crushed red pepper flakes when sautéing the garlic.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Skillet
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 6g
- Sodium: 350mg
- Fat: 15g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 80mg
Keywords: healthy pasta, chicken pasta, quick dinner, garlic Parmesan