Description
An easy, satisfying weeknight meal featuring tender chicken, garlicky sauce, and whole wheat pasta.
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 a large pot of salted water to a boil and cook the whole wheat penne or fettuccine until al dente. Reserve about 1/2 cup of the pasta cooking water, then drain and set aside.
- Pat the cubed chicken dry, season with paprika, Italian seasoning, salt, and pepper. Heat olive oil in a large skillet and cook the chicken until browned and cooked through, about 4–5 minutes per side. Remove and keep warm.
- Reduce heat and sauté minced garlic in the skillet until fragrant. Sprinkle in whole wheat flour and stir to form a light roux. Gradually whisk in chicken broth and milk, simmering until the sauce thickens.
- Remove from heat and stir in Greek yogurt until smooth, then fold in Parmesan cheese until melted.
- Add cooked chicken and pasta to the sauce, tossing to coat. Fold in spinach until wilted.
- Serve hot, garnished with fresh parsley and additional Parmesan if desired.
Notes
For a gluten-free version, substitute whole wheat pasta with a gluten-free variety. Use fresh grated Parmesan for best results.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian