Description
Creamy, protein-packed pasta made lighter with Greek yogurt and low-fat milk. A cozy, satisfying dinner that comes together in under 40 minutes.
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
- 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)
- Fresh parsley, chopped (for garnish)
Instructions
1. Bring a large pot of salted water to a boil. Cook pasta until al dente according to package directions. Reserve 1/4 cup of pasta water before draining, then set pasta aside.
2. Heat 1 tablespoon olive oil in a skillet over medium heat. Add chicken cubes, season with salt, pepper, paprika, and Italian seasoning. Cook 5–6 minutes until golden and cooked through. Transfer to a plate.
3. In the same skillet, add the remaining olive oil and garlic. Sauté 30–60 seconds until fragrant. Stir in flour to form a light roux, cooking 30 seconds.
4. Slowly whisk in chicken broth, then add milk. Stir until thickened, about 2–3 minutes.
5. Reduce heat to low, stir in Greek yogurt until smooth, then add Parmesan. Stir until melted. If sauce is too thick, add reserved pasta water.
6. Return chicken to the skillet with juices, then toss in pasta and spinach. Stir until coated and spinach wilts.
7. Garnish with parsley and extra Parmesan. Serve hot and enjoy.
Notes
Save a bit of pasta water—it’s the perfect trick for thinning sauces without losing creaminess.
Freshly grated Parmesan melts better than pre-shredded.
To prevent yogurt from curdling, keep the heat low and avoid boiling.
Spinach is optional but adds color and nutrients.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Italian-inspired
Nutrition
- Serving Size: 1 plate (approx. 300–350g)
- Calories: 430
- Sugar: 3g
- Sodium: 410mg
- Fat: 16g
- Carbohydrates: 36g
- Fiber: 5g
- Protein: 38g