Description
A creamy and comforting pasta dish made with whole wheat pasta, chicken, garlic, and Parmesan cheese, perfect for busy weeknights.
Ingredients
Scale
- 8 oz whole wheat penne or fettuccine
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cut into 1-inch cubes
- Salt and black pepper, to taste
- 1/2 teaspoon paprika
- 1/2 teaspoon Italian seasoning
- 1 tablespoon 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
- Boil the Pasta: Start by bringing a large pot of salted water to a boil. Add the whole wheat pasta and cook according to the package instructions until al dente. Reserve 1/4 cup of pasta water before draining.
- Cook the Chicken: Heat 1 tablespoon of olive oil in a large nonstick skillet over medium heat. Add the cubed chicken, season with salt, pepper, paprika, and Italian seasoning. Cook for 5-6 minutes until golden brown and cooked through. Transfer the chicken to a plate.
- Make the Garlic Sauce: In the same skillet, add the remaining tablespoon of olive oil. Stir in minced garlic and sauté for 30-60 seconds until fragrant. Sprinkle in whole wheat flour and stir to form a light roux.
- Add the Liquids: Slowly pour in the chicken broth while whisking to avoid lumps. Add milk and continue whisking until the sauce thickens, about 2-3 minutes.
- Bring in the Creaminess: Reduce heat to low and stir in Greek yogurt until incorporated. Add grated Parmesan cheese, stirring until melted. Adjust thickness with reserved pasta water as needed.
- Combine Everything: Return cooked chicken to the skillet, add pasta and optional spinach, and stir until well-coated with the sauce.
- Serve It Up: Divide pasta among plates, garnish with chopped parsley and extra Parmesan. Serve immediately.
Notes
Pairs well with a side salad or garlic bread. Store leftovers in an airtight container for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 5g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg
Keywords: chicken pasta, garlic pasta, healthy recipe, comfort food, weeknight dinner