Description
A quick, protein-packed dish featuring whole-wheat pasta and tender chicken in a creamy garlic Parmesan sauce.
Ingredients
Scale
- 8 oz (227 g) whole wheat penne or fettuccine
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb (454 g) boneless, skinless chicken breasts, cut into 1-inch cubes
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- 1 tbsp whole wheat flour
- 1 cup (240 ml) low-sodium chicken broth
- 1/2 cup (120 ml) low-fat milk (1% or 2%)
- 1/2 cup (120 g) plain non-fat Greek yogurt
- 1/2 cup (about 50 g) freshly grated Parmesan cheese, packed
- 2 cups (about 60 g) baby spinach (optional but recommended)
- Salt and freshly ground black pepper, to taste
- Fresh parsley, chopped, for garnish
Instructions
- Bring a large pot of salted water to a boil and cook the pasta according to package directions until al dente. Reserve 1/2 cup of pasta water, then drain and set aside.
- While the pasta cooks, toss cubed chicken with paprika, Italian seasoning, salt, and pepper.
- Heat olive oil in a large skillet over medium-high heat. Add chicken in a single layer, searing until golden and cooked through, about 4–6 minutes. Remove chicken to a plate.
- Reduce heat to medium. In the same skillet, sauté minced garlic for about 30 seconds until fragrant, then add whole wheat flour to create a roux.
- Slowly whisk in chicken broth and low-fat milk until smooth. Bring to a gentle simmer.
- Remove from heat and whisk in Greek yogurt and Parmesan until melted, returning to low heat to warm gently. If the sauce is too thick, add reserved pasta water as needed.
- Add cooked chicken and drained pasta to the skillet, tossing to coat evenly. Fold in baby spinach until wilted.
- Serve hot, garnished with parsley and extra Parmesan.
Notes
Use low-sodium chicken broth to control sodium levels. Adjust spices to taste for a mild flavor suitable for kids.
- Prep Time: 10
- Cook Time: 20
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 547
- Sugar: 5g
- Sodium: 300mg
- Fat: 16g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 47g
- Fiber: 5g
- Protein: 51g
- Cholesterol: 85mg