Description
A delightful dish featuring tender chicken simmered in a creamy garlic sauce, tossed with whole wheat pasta for a nourishing and flavorful meal.
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 according to package instructions until al dente. Drain and set aside.
- In a large skillet, heat olive oil over medium heat. Add the chicken, season with paprika, Italian seasoning, salt, and black pepper, and cook until golden and cooked through, about 5-7 minutes.
- Add minced garlic to the skillet and sauté for about 30 seconds.
- Stir in whole wheat flour and cook for another minute.
- Pour in chicken broth and low-fat milk, stirring continuously until the sauce thickens. Remove from heat and stir in Greek yogurt and Parmesan cheese until creamy.
- Return the cooked pasta to the skillet and add spinach. Toss everything together and season with additional salt and pepper as needed.
- Plate the pasta and garnish with fresh parsley. Serve hot.
Notes
Feel free to substitute the chicken with plant-based protein for a vegetarian version.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Cooking
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 4g
- Sodium: 450mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 60mg