Description
A quick and healthy twist on classic pasta, featuring lean chicken, whole wheat pasta, and a creamy garlic Parmesan sauce, perfect for busy nights.
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
- Boil salted water in a large pot and cook the pasta according to package directions until al dente. Reserve 1/2 cup pasta water, then drain and set aside.
- Toss cubed chicken with paprika, Italian seasoning, salt, and pepper. Heat olive oil in a large skillet over medium-high heat. Cook chicken until golden and cooked through, about 6 to 8 minutes, then remove from skillet and set aside.
- Reduce heat to medium and sauté minced garlic until fragrant, about 30 seconds to 1 minute. Add whole wheat flour, stir to coat garlic and oil. Gradually pour in chicken broth while stirring, then add milk and simmer until sauce thickens slightly, about 2 to 3 minutes.
- Remove skillet from heat and whisk in Greek yogurt until smooth. Stir in grated Parmesan cheese until melted and sauce is silky. Adjust seasoning with salt and pepper.
- Return chicken to skillet, add drained pasta and toss to coat. If sauce is too thick, add reserved pasta water to loosen. Fold in spinach until wilted, then garnish with chopped parsley.
- Plate the pasta and serve hot, adding extra Parmesan if desired.
Notes
For a richer sauce, substitute a little butter for some olive oil. Use chickpea or lentil pasta for more protein.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 5g
- Sodium: 300mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 80mg
Keywords: garlic pasta, chicken pasta, healthy dinner, quick meal, creamy pasta