Description
A simple weeknight dish featuring whole wheat pasta, chicken, and a light garlic Parmesan 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% or 2%)
- 1/2 cup plain non-fat Greek yogurt
- 1/2 cup freshly grated Parmesan cheese
- 2 cups baby spinach (optional but recommended)
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the pasta in a large pot of salted water until al dente, drain, and set aside.
- Season the cubed chicken with paprika, Italian seasoning, salt, and pepper. Cook in olive oil over medium-high heat until golden and cooked through.
- For the sauce, lower the heat and add minced garlic, cooking until fragrant. Add flour, whisk in chicken broth and milk, and simmer until thickened.
- Stir in Greek yogurt and Parmesan until smooth, then return chicken and pasta to the pan, tossing to combine. Add spinach until wilted.
- Serve hot, garnished with parsley and extra Parmesan if desired.
Notes
For a lighter version, swap the milk for unsweetened almond milk and reduce Parmesan. This dish also works well with different greens or added mushrooms.
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 28g
- Cholesterol: 65mg