Garlic Parmesan Chicken Pasta (Printable Version)

A healthier take on creamy pasta with tender chicken, whole wheat penne, and a velvety Greek yogurt Parmesan garlic sauce.

# Ingredients:

→ Pasta

01 - 8 oz whole wheat penne or fettuccine

→ Protein

02 - 1 lb boneless skinless chicken breasts, cubed

→ Sauce Base

03 - 2 tbsp olive oil
04 - 3 garlic cloves, minced
05 - 1 tbsp whole wheat flour
06 - 1 cup low-sodium chicken broth
07 - 1/2 cup low-fat milk (1% or 2%)
08 - 1/2 cup plain non-fat Greek yogurt
09 - 1/2 cup freshly grated Parmesan cheese

→ Seasonings

10 - Salt and black pepper, to taste
11 - 1/2 tsp paprika
12 - 1/2 tsp Italian seasoning

→ Vegetables & Garnish

13 - 2 cups baby spinach
14 - Fresh parsley, chopped (for garnish)

# Steps:

01 - Bring a large pot of salted water to a boil. Add whole wheat pasta and cook according to package instructions until al dente. Before draining, reserve about 1/4 cup of the pasta water. Drain pasta and set aside.
02 - Heat 1 tablespoon of olive oil over medium heat in a large nonstick skillet. Add cubed chicken breast, then season with salt, pepper, paprika, and Italian seasoning. Cook for about 5-6 minutes, turning occasionally, until golden on the outside and cooked through. Transfer chicken to a plate and set aside.
03 - In the same skillet, add the remaining tablespoon of olive oil. Stir in the minced garlic and sauté for 30-60 seconds, until fragrant but not browned. Sprinkle in the whole wheat flour and stir into the garlic oil to form a light roux. Cook for about 30 seconds to remove the raw flour taste. Slowly pour in the chicken broth while whisking constantly to avoid lumps. Add the milk and continue whisking until the sauce begins to thicken, about 2-3 minutes.
04 - Reduce heat to low and stir in the Greek yogurt. Mix well until fully incorporated. Add the grated Parmesan cheese and stir until melted into the sauce. If the sauce is too thick, add a splash of reserved pasta water until desired consistency is reached.
05 - Return the cooked chicken to the skillet along with any collected juices. Add the cooked pasta and spinach. Stir everything together until the pasta and chicken are fully coated in the creamy sauce and the spinach is just wilted.
06 - Divide the pasta among plates and garnish with chopped parsley and a sprinkle of extra Parmesan. Serve immediately for best flavor and texture.

# Notes:

01 - This recipe uses Greek yogurt instead of heavy cream for a lighter, protein-rich sauce.
02 - Reserved pasta water contains starch that helps thicken the sauce if needed.

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