Description
A creamy pasta dish featuring whole wheat noodles, tender chicken, and vibrant spinach, all enveloped in a garlicky Parmesan sauce.
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
- Fill a large pot with water, adding a pinch of salt, and bring it to a boil. Cook the whole wheat pasta according to package instructions until al dente, about 8-10 minutes. Drain and set aside.
- Heat olive oil in a large skillet over medium-high heat. Season chicken with paprika, Italian seasoning, salt, and pepper. Cook for 6-7 minutes until golden and cooked through; remove and set aside.
- In the same skillet, lower heat and sauté minced garlic for 30 seconds. Sprinkle in flour and stir for 1 minute.
- Gradually whisk in chicken broth and milk, ensuring smooth consistency. Stir in Greek yogurt and Parmesan, letting the sauce thicken for about 3-4 minutes. Adjust seasoning as desired.
- Mix in cooked chicken and spinach, coating in the sauce. Add the pasta, tossing to combine and adding reserved pasta water if necessary for creaminess.
- Serve warm, garnished with fresh parsley.
Notes
Make the sauce ahead of time and cook pasta just before serving for convenience.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Cooking
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 430
- Sugar: 5g
- Sodium: 350mg
- Fat: 13g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 6g
- Protein: 35g
- Cholesterol: 60mg