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
- In a large pot, bring salted water to a boil. Add the whole wheat penne or fettuccine and cook according to package instructions until al dente. Drain and set aside.
- In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1-2 minutes.
- Add the cubed chicken, seasoning it with paprika, Italian seasoning, salt, and pepper. Cook until the chicken is golden and cooked through, about 6-8 minutes.
- Sprinkle the flour over the chicken and stir to coat. Gradually pour in the chicken broth while stirring, followed by the milk. Cook until the sauce thickens slightly, stirring frequently for about 3-4 minutes.
- Reduce the heat to low and mix in the Greek yogurt and grated Parmesan. Stir until creamy and well combined. If using spinach, toss it in now and stir until wilted.
- Add the cooked pasta to the sauce, tossing well to ensure every noodle is coated. Adjust seasoning if needed.
- Plate your delicious creation and garnish with chopped parsley before serving hot.
Notes
For a spicy kick, add red pepper flakes when cooking the chicken. You can customize the protein or add seasonal veggies for extra nutrition.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: Italian
- Diet: Non-Vegetarian
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 6g
- Sodium: 500mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 5g
- Protein: 32g
- Cholesterol: 75mg