Description
A light yet creamy pasta dish with garlic, Parmesan, and tender chicken, made healthier with Greek yogurt, low-fat milk, and whole wheat pasta, offering a comforting meal without the heaviness.
Ingredients
- 8 oz whole wheat penne or fettuccine
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- Salt and black pepper, to taste
- 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)
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the pasta in salted boiling water until al dente. Reserve about 1/4 cup pasta water, drain, and set aside.
- In a nonstick skillet over medium heat, warm 1 tbsp olive oil. Season and cook the cubed chicken with salt, pepper, paprika, and Italian seasoning for 5–6 minutes until golden and cooked through. Transfer to a plate.
- Using the same skillet, add the remaining olive oil. Sauté the garlic for 30–60 seconds until fragrant. Add the flour, stirring to make a light roux for 30 seconds.
- Whisk in chicken broth and milk; cook until the sauce thickens, about 2–3 minutes.
- Lower heat, stir in Greek yogurt until smooth, then add Parmesan cheese. If the sauce is too thick, loosen with reserved pasta water.
- Return chicken to the skillet, add pasta and spinach (if using), and toss until everything is coated and spinach is wilted.
- Serve immediately, garnished with parsley and extra Parmesan.
Notes
- Greek yogurt provides a creamy texture without the heaviness of traditional cream.
- For extra flavor, add sun-dried tomatoes or pesto.
- Swap in gluten-free pasta if needed.
- For a spicier kick, add crushed red pepper flakes or cayenne pepper.
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 4g
- Sodium: 600mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 35g
- Cholesterol: 70mg
