Description
A comforting dish featuring whole wheat pasta, tender chicken, and a creamy garlic Parmesan sauce.
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 a pot of salted water and cook the pasta according to package instructions. Drain and set aside.
- Season and Cook the Chicken: In a large skillet, heat olive oil over medium heat. Add cubed chicken, season with paprika, Italian seasoning, salt and pepper. Cook for 6-7 minutes until browned and cooked through.
- Build the Garlic Parmesan Sauce: Add minced garlic to the skillet, cook for 1-2 minutes until fragrant. Sprinkle whole wheat flour, stirring for another minute before whisking in chicken broth and milk. Bring to a simmer and thicken slightly.
- Add Greek Yogurt and Cheese: Remove the skillet from heat and stir in Greek yogurt and Parmesan cheese until creamy and well-combined.
- Combine and Finish: Toss in cooked pasta and baby spinach, mixing until spinach wilts. Adjust seasoning as needed.
- Serve Hot: Garnish with chopped parsley and serve immediately.
Notes
Feel free to substitute whole wheat pasta with gluten-free pasta. Add other veggies like broccoli or zucchini for more nutrition.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 5g
- Sodium: 350mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 70mg