Description
A lighter, clean‑eating take on garlic Parmesan chicken pasta featuring Greek yogurt, low‑fat milk, lean chicken, and whole‑wheat pasta for a creamy, satisfying, protein‑packed meal.
Ingredients
- 8 oz whole wheat penne or fettuccine
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- Salt and black pepper, to taste
- ½ tsp paprika
- ½ tsp Italian seasoning
- 1 tbsp whole wheat flour
- 1 cup low‑sodium chicken broth
- ½ cup low‑fat milk (1 % or 2 %)
- ½ cup plain non‑fat Greek yogurt
- ½ cup freshly grated Parmesan cheese
- 2 cups baby spinach (optional but recommended)
- Fresh parsley, chopped (for garnish)
Instructions
- Cook pasta in salted boiling water until al dente; reserve ¼ cup pasta water, then drain.
- In a skillet over medium heat, warm 1 tbsp olive oil, add cubed chicken seasoned with salt, pepper, paprika, and Italian seasoning; cook ~5–6 minutes until golden and cooked through. Remove and set aside.
- Add remaining 1 tbsp olive oil and minced garlic to skillet; sauté 30–60 seconds until fragrant.
- Sprinkle in whole wheat flour to form a light roux; cook ~30 seconds.
- Whisk in chicken broth slowly, then add milk; cook 2–3 minutes until sauce thickens.
- Lower heat, stir in Greek yogurt until smooth, then add Parmesan cheese, stirring until melted. If too thick, loosen with reserved pasta water.
- Return chicken to skillet, add pasta (and spinach if using), stirring until everything is coated and spinach is wilted.
- Serve hot, garnished with chopped parsley and extra Parmesan.
Notes
- Heat yogurt gently (do not boil) to prevent curdling.
- Use freshly grated Parmesan for better flavor and texture.
- Don’t skip seasoning the chicken—those flavors carry through the dish.
- If adding spinach, stir it in at the end to keep it vibrant and just wilted.
- Store leftovers cooled in airtight containers in the fridge for up to 4 days; add broth or milk when reheating to refresh the sauce.
Nutrition
- Serving Size: 1 of 4 servings (~300‑350 g)
- Calories: 430
- Sugar: 3 g
- Sodium: 410 mg
- Fat: 16 g
- Carbohydrates: 36 g
- Fiber: 5 g
- Protein: 38 g
