Description
A comforting and nutritious pasta dish featuring garlic, chicken, and Greek yogurt for a creamy sauce.
Ingredients
Scale
- 8 oz (about 227 g) whole-wheat penne or fettuccine
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb (about 454 g) 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 (about 45–50 g)
- 2 cups baby spinach (optional but recommended)
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Bring a large pot of salted water to a boil. Cook the whole-wheat pasta according to package directions until al dente. Reserve 1/2 cup of pasta cooking water, drain pasta, and set aside.
- In a bowl, toss cubed chicken with paprika, Italian seasoning, salt, and black pepper. Sprinkle the whole wheat flour over and toss to coat lightly.
- Heat 1 tbsp olive oil in a skillet over medium-high heat. Add the chicken and cook until golden and cooked through, about 6–8 minutes. Transfer chicken to a plate and cover to rest.
- Reduce heat to medium and add the remaining 1 tbsp olive oil. Add minced garlic and sauté for 30–60 seconds.
- Pour in chicken broth and scrape any brown bits from the pan. Stir in low-fat milk and bring to a gentle simmer, reducing for 2–3 minutes.
- Reduce heat to low. Temper the Greek yogurt by whisking a spoonful of warm broth into it, then mix back into the skillet. Stir in Parmesan until melted.
- Return chicken to the skillet, add spinach until wilted, then toss in the pasta. Heat through for 1–2 minutes and adjust seasoning.
- Garnish with fresh parsley and additional Parmesan before serving.
Notes
For a dairy-free version, substitute with unsweetened oat milk and dairy-free yogurt. For gluten-free, use gluten-free pasta and cornstarch.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Cooking
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 540
- Sugar: 3g
- Sodium: 360mg
- Fat: 16g
- Saturated Fat: 4.5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 53g
- Cholesterol: 85mg