Description
A lighter, creamy pasta dish featuring whole wheat pasta, tender chicken, and garlicky Parmesan sauce, perfect for weeknight dinners.
Ingredients
- 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 salted water to a boil and cook whole wheat pasta until al dente. Reserve one cup of pasta water, then drain the pasta.
- Heat olive oil in a large skillet over medium-high heat. Pat chicken dry and season with paprika, Italian seasoning, salt, and pepper. Cook until golden and cooked through, about 6–8 minutes. Remove chicken and set aside.
- Reduce heat to medium. Add garlic to the skillet and cook 30 seconds until fragrant. Sprinkle in whole wheat flour and stir for one minute. Whisk in chicken broth and milk. Simmer until slightly thickened.
- Remove the pan from heat and whisk in Greek yogurt and Parmesan. Stir until smooth. Add spinach and let it wilt in the warm sauce.
- Return chicken to the skillet. Add cooked pasta and toss. Use reserved pasta water to loosen the sauce if needed. Taste and adjust salt and pepper. Garnish with fresh parsley.
- Plate immediately while warm. Offer extra Parmesan at the table.
Notes
Avoid high heat when adding dairy to prevent curdling. Adjust sauce thickness with reserved pasta water as needed.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stove Top
- Cuisine: Italian