Pasta saludable con pollo, ajo y parmesano

Ingredientes

• 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 but recommended)
• Fresh parsley, chopped (for garnish)

Preparación

1. 1

   Cook the Pasta: Bring a large pot of salted water to a boil. Add the whole wheat penne or fettuccine and cook according to package instructions until al dente. Drain and set aside.

2. 2

   Sauté the Chicken: In a large skillet, heat olive oil over medium-high heat. Add the cubed chicken breasts, season with salt, black pepper, paprika, and Italian seasoning. Cook until the chicken is browned and cooked through, about 5-7 minutes. Remove chicken from skillet and set aside.

3. 3

   Sauté Garlic: In the same skillet, reduce heat to medium and add the minced garlic. Sauté for about 30 seconds until fragrant, being careful not to burn it.

4. 4

   Make the Sauce: Sprinkle the whole wheat flour over the garlic and stir constantly for about 1 minute to create a roux. Gradually whisk in the low-sodium chicken broth and low-fat milk until smooth. Allow the sauce to simmer gently, stirring frequently, until it thickens, about 3-5 minutes.

5. 5

   Add Yogurt and Cheese: Remove the skillet from heat and stir in the plain non-fat Greek yogurt and freshly grated Parmesan cheese until smooth and creamy. Adjust seasoning with salt and pepper as needed.

6. 6

   Combine and Add Spinach: Return the cooked chicken to the skillet along with the drained pasta. Toss everything together until well coated with the sauce. Add the baby spinach and stir until wilted, about 2 minutes.

7. 7

   Serve: Garnish with fresh chopped parsley and serve the pasta warm for a comforting, healthy meal.