Description
A light yet comforting garlic Parmesan chicken pasta made with whole wheat pasta and a creamy yogurt 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
- 1/2 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
- Bring a large pot of salted water to a boil. Cook pasta according to package directions until al dente, then reserve 1/2 cup pasta water, drain, and set aside.
- Season cubed chicken with paprika, Italian seasoning, salt, and pepper.
- Heat olive oil in a large skillet over medium-high heat. Add chicken and cook until golden and cooked through, about 5–7 minutes, then transfer to a plate.
- Reduce heat and sauté minced garlic in the same skillet for 30–45 seconds until fragrant.
- Sprinkle in whole wheat flour and cook for 30 seconds to form a roux.
- Whisk in chicken broth and milk, bringing to a simmer and cooking until sauce thickens slightly.
- Remove from heat, stir in Greek yogurt and Parmesan cheese until smooth, then return chicken to skillet with pasta and spinach. Toss to coat.
- Garnish with chopped parsley and serve hot.
Notes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 370
- Sugar: 3g
- Sodium: 500mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg