Description
A simple and delicious meal combining whole grains, lean protein, and fresh vegetables, perfect for busy weeknights.
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
- Cook the pasta according to the package instructions. Drain and set aside.
- In a large pan, heat the olive oil over medium heat. Add the cubed chicken, paprika, Italian seasoning, salt, and black pepper. Cook until browned and cooked through.
- Add minced garlic to the pan and cook for about 1 minute until fragrant. Sprinkle whole wheat flour over the chicken and stir well to coat.
- Gradually pour in the chicken broth and milk, stirring continuously until smooth.
- Remove from heat and stir in the Greek yogurt and Parmesan cheese until creamy.
- Add cooked pasta and baby spinach. Toss until fully coated in sauce.
- Serve hot, garnished with fresh parsley.
Notes
Best served warm immediately after cooking. Can be customized with various vegetables or proteins.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 6g
- Sodium: 450mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 60mg
Keywords: healthy pasta, chicken recipe, quick dinner, weeknight meal