Description
A lighter twist on creamy garlic parmesan chicken pasta, featuring whole wheat pasta, lean chicken, and Greek yogurt for a comforting yet clean and protein-packed meal.
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 water until al dente, reserving some pasta water before draining.
- Heat 1 tablespoon olive oil in a large skillet over medium heat. Cook the cubed chicken, seasoned with salt, pepper, paprika, and Italian seasoning, until golden and cooked through, then set aside.
- In the same skillet, add the remaining olive oil and sauté minced garlic for 30–60 seconds until fragrant (do not brown).
- Stir in whole wheat flour to form a light roux, then gradually whisk in chicken broth and milk. Let the sauce thicken for 2–3 minutes.
- Lower the heat, then stir in Greek yogurt and Parmesan cheese. Add a bit of the reserved pasta water to loosen the sauce if needed.
- Return the cooked chicken to the skillet along with the cooked pasta and spinach. Toss everything together until well coated and spinach is wilted.
- Serve hot, garnished with fresh parsley and extra Parmesan, if desired.
Notes
- For a smoky flavor, try using grilled chicken instead of pan-seared.
- Swap spinach for kale, arugula, or other leafy greens for a twist.
- For added heat, sprinkle red pepper flakes to taste.
- Store leftovers in an airtight container for up to 4 days. Reheat with a splash of milk or broth to keep the sauce creamy.
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 5g
- Sodium: 600mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 39g
- Fiber: 6g
- Protein: 38g
- Cholesterol: 80mg
