Description
A comforting, protein-packed weeknight dinner featuring whole wheat pasta, tender chicken, and a creamy garlic-Parmesan sauce, lighter than traditional recipes.
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: Bring a large pot of salted water to a boil. Add whole wheat pasta and cook until al dente. Drain, reserving about 1/2 cup of pasta water.
- Season and cook the chicken: Season cubed chicken with paprika, Italian seasoning, salt, and pepper. Heat olive oil in a large skillet and cook chicken until golden. Remove and set aside.
- Build the sauce: Reduce heat and add olive oil if needed. Sauté minced garlic until fragrant. Sprinkle whole wheat flour over garlic and stir for about a minute.
- Add liquids: Gradually pour in chicken broth while whisking. Add milk and simmer for 2-3 minutes until slightly thickened.
- Add yogurt and cheese: Stir in Greek yogurt until smooth. Add Parmesan and stir until melted. Season with salt and pepper.
- Combine: Return chicken to the skillet and stir in pasta. Fold in spinach if using. Toss to coat evenly.
- Serve hot: Divide among bowls and garnish with chopped parsley and black pepper.
Notes
Pat chicken dry before cooking for better browning. Always use freshly grated Parmesan for best texture. Reserve pasta water for sauce consistency adjustment.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 540
- Sugar: 5g
- Sodium: 450mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 4.5g
- Protein: 50g
- Cholesterol: 80mg