Description
A delightful pasta dish featuring garlic, Parmesan cheese, and tender chicken enveloped in a creamy sauce. Perfect for a quick yet satisfying weeknight dinner.
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 according to package instructions until al dente. Reserve a cup of pasta water and drain the rest.
- In a large skillet, heat olive oil over medium-high heat. Add the cubed chicken, sprinkle with paprika and Italian seasoning, and sauté until cooked through and browned.
- Add minced garlic to the skillet, cooking until fragrant. Sprinkle the whole wheat flour over the chicken mixture and stir for a minute to eliminate raw flour taste. Slowly add chicken broth and milk, stirring constantly until the sauce begins to thicken.
- Remove from heat and stir in Greek yogurt and Parmesan cheese until melted and creamy. Season with salt and black pepper to taste.
- Add the drained pasta and baby spinach into the sauce, mixing until well combined. If the sauce is too thick, add reserved pasta water a little at a time until desired consistency is reached.
- Top with freshly chopped parsley and serve hot.
Notes
Feel free to swap the whole wheat pasta for gluten-free options or the Greek yogurt for a dairy-free alternative.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Sautéing, Cooking
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 5g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 80mg
Keywords: Healthy, Pasta, Chicken, Garlic, Parmesan, Weeknight Dinner