Description
A creamy and rich pasta dish featuring tender chicken, whole wheat pasta, and a flavorful garlic Parmesan sauce, perfect for family gatherings or weeknight dinners.
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
- Bring a large pot of salted water to a rolling boil, then add the whole wheat penne or fettuccine. Cook according to package instructions until al dente, then drain without rinsing.
- Heat the olive oil in a large skillet over medium heat. Add minced garlic and sauté for about a minute until fragrant.
- Add the cubed chicken, seasoning with paprika, Italian seasoning, salt, and pepper. Cook until golden brown and cooked through, approximately 5-7 minutes.
- Sprinkle in the whole wheat flour, stirring to coat the chicken. Gradually pour in chicken broth, whisking to prevent lumps, and simmer until thickened.
- Lower heat and stir in low-fat milk and Greek yogurt until creamy. Add Parmesan cheese until melted, then fold in baby spinach and combine with the cooked pasta.
Notes
Use freshly grated Parmesan for the best flavor. Optional: Add chili flakes for a spicy kick.
- Prep Time: 15
- Cook Time: 30
- Category: Pasta
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 470mg
- Fat: 8g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg
Keywords: pasta, chicken, garlic, healthy, comfort food