Ingredients
Pasta
- 8 oz whole wheat penne or fettuccine
Chicken and Seasonings
- 2 tbsp olive oil, divided
- 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
Sauce
- 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
Vegetables and Garnish
- 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 the whole wheat pasta and cook according to package instructions until al dente. Before draining, save about 1/4 cup of the pasta water to help loosen the sauce later if needed. Drain the pasta and set aside.
- Season and Cook the Chicken: While the pasta cooks, heat 1 tablespoon of olive oil over medium heat in a large nonstick skillet. Add the cubed chicken breast and season with salt, black pepper, paprika, and Italian seasoning. Cook for about 5 to 6 minutes, flipping occasionally, until the chicken is golden on the outside and fully cooked through. Transfer the chicken to a plate and set aside.
- Build the Garlic Parmesan Sauce: In the same skillet, add the remaining tablespoon of olive oil. Stir in the minced garlic and sauté for 30 to 60 seconds until fragrant, being careful not to brown it. Sprinkle in the whole wheat flour and stir it into the garlic oil to form a light roux. Cook for about 30 seconds to eliminate any raw flour taste. Slowly pour in the chicken broth while whisking constantly to prevent lumps. Add the milk and continue whisking until the sauce starts to thicken, about 2 to 3 minutes.
- Add Greek Yogurt and Cheese: Reduce the heat to low and stir in the Greek yogurt until fully incorporated, creating a creamy texture without the heaviness of cream. Add the grated Parmesan cheese and stir until melted and well combined. If the sauce is too thick, add a splash or two of the reserved pasta water to reach the desired consistency.
- Combine and Finish: Return the cooked chicken to the skillet along with any accumulated juices. Toss in the cooked pasta and add the baby spinach if using. Stir everything together until the pasta and chicken are fully coated in the creamy sauce and the spinach is wilted.
- Serve Hot: Divide the pasta among plates, garnish with chopped fresh parsley and an extra sprinkle of Parmesan cheese. Serve immediately for the best flavor and texture.
Notes
- To keep the dish lighter, use low-fat milk and non-fat Greek yogurt.
- Whole wheat pasta adds extra fiber and nutrients compared to regular pasta.
- Save some pasta water to adjust the sauce consistency as needed.
- Baby spinach not only adds color but boosts the nutritional content with vitamins A and K.
- You can substitute chicken broth with vegetable broth to make it poultry-free.
- For a spicier version, add red pepper flakes while cooking garlic.
- Make sure not to overcook the garlic to avoid bitterness.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Sautéing and Boiling
- Cuisine: Italian-American
- Diet: Low Fat
Nutrition
- Serving Size: 1 serving (about 1/4 of recipe)
- Calories: 420 kcal
- Sugar: 3 g
- Sodium: 320 mg
- Fat: 12 g
- Saturated Fat: 3 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 6 g
- Protein: 38 g
- Cholesterol: 75 mg
