Description
A lighter, high-protein version of creamy garlic parmesan chicken pasta, ready in 25 minutes. It uses Greek yogurt for creaminess, fitting clean-eating goals.
Ingredients
- 8 oz whole wheat penne or fettuccine
- 2 tbsp olive oil
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- Salt and black pepper, to taste
- 3 garlic cloves, minced
- 1 tbsp 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
- Fresh parsley, chopped for garnish
Instructions
- Bring a large pot of salted water to a boil and cook the whole wheat pasta according to package directions, typically 9 to 10 minutes until al dente. Reserve 1/2 cup pasta water before draining and set aside.
- While the pasta cooks, season the cubed chicken with paprika, Italian seasoning, salt, and black pepper.
- Heat olive oil in a large skillet over medium-high heat until shimmering. Add the seasoned chicken and sear for 3 to 4 minutes per side until golden brown and cooked through to an internal temperature of 165°F.
- Transfer the cooked chicken to a plate and cover loosely with foil to keep warm.
- In the same skillet over medium heat, add the minced garlic and sauté for 30 to 60 seconds until fragrant.
- Sprinkle the whole wheat flour over the garlic and stir constantly for 1 to 2 minutes until the flour begins to turn golden.
- Slowly whisk in the chicken broth and low-fat milk, stirring continuously to prevent lumps. Bring to a gentle simmer and cook for 2 to 3 minutes until the sauce begins to thicken.
- Remove the skillet from heat and stir in the Greek yogurt and freshly grated Parmesan cheese until smooth and creamy.
- Add the baby spinach to the sauce and stir until wilted, about 1 to 2 minutes.
- Return the cooked chicken to the skillet along with the drained pasta. Toss everything together until the pasta is evenly coated with sauce, adding reserved pasta water 1 tablespoon at a time if needed to reach desired consistency.
- Taste and adjust seasoning with additional salt and black pepper as needed.
- Serve hot, garnished with freshly chopped parsley and extra Parmesan cheese if desired.
Notes
- Greek yogurt creates a creamy sauce without heavy cream, lowering calories and fat while boosting protein.
- Reserve pasta water; the starch helps thin the sauce and makes it cling to the noodles.
- Freshly grated Parmesan melts better and tastes richer than pre-shredded varieties.
- Searing the chicken builds flavor depth in the final dish.
- Store leftovers in an airtight container for up to 3 days. Reheat on the stovetop with broth or milk to loosen the sauce. Do not freeze due to the Greek yogurt base.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Skillet Cooking
- Cuisine: American