Ingredients
For the Pasta:
- 8 oz whole wheat penne or fettuccine
For the Chicken:
- 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 – Bring a large pot of salted water to a boil. Add whole wheat pasta and cook until al dente. Reserve some pasta water before draining. Set aside.
- Season and Cook the Chicken – Heat olive oil in a skillet. Season chicken and cook until golden and cooked through. Set aside.
- Build the Garlic Parmesan Sauce – In the same skillet, sauté garlic, add flour, then slowly pour in broth and milk. Thicken the sauce.
- Add Greek Yogurt and Cheese – Stir in yogurt and Parmesan until melted. Adjust consistency with reserved pasta water.
- Combine and Finish – Return chicken, pasta, and spinach to the skillet. Toss until coated.
- Serve Hot – Divide among plates, garnish, and serve immediately.
Notes
- Let the yogurt heat gently to prevent curdling.
- Season the chicken well for great flavor.
- Add spinach right before serving for freshness.
- Refrigerate leftovers for up to 4 days.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Italian
- Diet: Low Calorie
Nutrition
- Serving Size: 1 serving (approx. 300–350g)
- Calories: 430
- Sugar: 3g
- Sodium: 410mg
- Fat: 16g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 5g
- Protein: 38g
- Cholesterol: 85mg
