Description
This high-protein Mediterranean-inspired pasta features tender sautéed chicken and a light garlic-herb sauce made with Greek yogurt, whole wheat penne, and fresh spinach. A perfect balance of nutty, tangy, and savory flavors with minimal effort and cleanup.
Ingredients
8 oz whole wheat penne
2 tbsp olive oil
3 garlic cloves, minced (fresh)
1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
1 tbsp whole wheat flour
1 1/2 cups low-sodium chicken broth
2 cups plain, fat-free Greek yogurt
1/2 cup freshly grated aged Parmesan cheese (non-animal rennet if needed)
2 cups fresh spinach leaves
1 tsp Italian herbs (garlic powder, dried basil, oregano)
Salt and black pepper, to taste
Instructions
Bring a large pot of salted water to a boil. Cook pasta until al dente according to package instructions
Drain pasta, reserving 1 cup of pasta water in a small bowl
Heat olive oil in a large skillet over medium heat. Cook chicken in 2 batches until golden browned (8-10 minutes per batch)
Sprinkle chicken with whole wheat flour, tossing to coat. Add minced garlic and sauté for 2 minutes
Pour in chicken broth and stir to deglaze, scraping up browned bits. Simmer until slightly reduced
Stir in Greek yogurt, Parmesan cheese, and Italian herbs until combined and slightly thickened
Off heat, add fresh spinach and toss until just wilted. Add drained pasta and 1/2 to 1 full cup of reserved pasta water in batches. Toss until well coated
Adjust seasoning with salt, pepper, and a squeeze of lemon juice if desired (not mentioned but implied by tangy brightness in the article)
Notes
Use high-quality aged Parmesan for maximum depth of flavor
The sauce becomes creamier when stirred with warm pasta water. Start with 1/2 cup to avoid sogginess
Chicken thighs work as a richer alternative to breasts
For a gluten-free version, use gluten-free whole wheat flour substitute
Properly grate Parmesan (avoid pre-grated) to prevent clumping in the yogurt-based sauce
- Prep Time: 10
- Cook Time: 20
- Category: Cozy Chicken & Pasta Dinner Recipes
- Method: Sauté and Stir-Through
- Cuisine: Italian-American
Nutrition
- Serving Size: 1 serving (about 1 1/2 cups)
- Calories: 450
- Sugar: 3g
- Sodium: 450mg
- Fat: 16g
- Saturated Fat: 8g
- Carbohydrates: 50g
- Fiber: 2.1g
- Protein: 55g
- Cholesterol: 60mg