Description
A quick and healthy pasta dish that combines whole wheat noodles with a creamy garlic Parmesan sauce and tender chicken.
Ingredients
- 8 ounces whole wheat penne or fettuccine
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 pound boneless skinless chicken breasts, cubed
- 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
- 1/2 cup plain non-fat Greek yogurt
- 1/2 cup freshly grated Parmesan cheese
- 2 cups baby spinach (optional)
- Fresh parsley, chopped (for garnish)
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Instructions
- 1. Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package instructions until al dente. Reserve 1/4 cup of pasta cooking water before draining and set aside.
- 2. In a large nonstick skillet, heat 1 tablespoon of olive oil over medium heat. Add the cubed chicken and season with salt, pepper, paprika, and Italian seasoning. Cook for 5 to 6 minutes, flipping occasionally, until golden brown and cooked through. Transfer the chicken to a plate.
- 3. In the same skillet, add remaining 1 tablespoon of olive oil. Sauté minced garlic for 30 to 60 seconds until fragrant. Add whole wheat flour and cook for an additional 30 seconds.
- 4. Slowly pour in chicken broth while whisking constantly to prevent lumps. Add low-fat milk and whisk for 2 to 3 minutes to thicken into a smooth sauce.
- 5. Reduce heat to low and stir in Greek yogurt until fully incorporated. Add grated Parmesan cheese and stir until melted. Add reserved pasta water to adjust sauce consistency if needed.
- 6. Return the cooked chicken to the skillet. Add the cooked pasta and spinach if using. Toss until everything is evenly coated and the spinach wilts.
- 7. Divide among plates, garnish with parsley and extra Parmesan, serve hot, and enjoy!