Description
A savory, fresh and guilt‑free dish featuring tender chicken, sautéed garlic and mushrooms, tossed with pasta and a light creamy sauce.
Ingredients
Scale
- 8 oz (~225 g) whole‑wheat pasta (or chickpea/lentil pasta for extra protein)
- 1 lb (~450 g) boneless skinless chicken breasts, cut into bite‑sized pieces
- 1 Tbsp olive oil
- Salt & freshly ground black pepper, to taste
- 1 medium onion, finely diced
- 4 garlic cloves, minced
- 10–12 oz (~300–340 g) mushrooms, sliced (cremini or white button work well)
- 1 cup low‑sodium chicken broth
- ½ cup plain Greek yogurt (or for dairy‑free: plain unsweetened plant‑based yogurt or cashew cream)
- 2 Tbsp grated Parmesan cheese (optional, skip for dairy‑free)
- 1 Tbsp fresh lemon juice (for brightness)
- 1 cup baby spinach or arugula (optional for extra greens)
- 1–2 tsp chopped fresh parsley (for garnish)
Instructions
- Cook the pasta according to package directions until al dente, then drain and reserve about ¼ cup of pasta‑cooking water.
- While the pasta cooks, season the chicken pieces with salt and pepper.
- In a large skillet over medium‑high heat, add the olive oil. Add the chicken and cook until golden and cooked through (about 5‑7 minutes). Remove the chicken from the skillet and set aside.
- In the same skillet, add the diced onion and sauté ~2–3 minutes until translucent. Add the minced garlic and cook for ~30 seconds until fragrant.
- Add the sliced mushrooms to the skillet, sauté until they release their liquid and begin to brown (about 5–6 minutes).
- Pour in the chicken broth, bring to a gentle simmer and let it reduce slightly (about 2–3 minutes). Then reduce heat to low.
- Stir in the Greek yogurt (or plant‑alternative) and Parmesan (if using). Mix until the sauce is smooth and creamy. If it’s too thick, add a little reserved pasta water to loosen the sauce.
- Add back the cooked chicken, the drained pasta and the baby spinach (if using). Toss until everything is coated in the sauce and the spinach is wilted.
- Stir in the lemon juice, taste and adjust seasoning with salt and pepper if needed.
- Serve immediately, garnished with fresh parsley.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
Nutrition
- Serving Size: 1 plate
- Calories: 400‑450 kcal
- Sugar: 4‑6 g
- Sodium: 300‑450 mg
- Saturated Fat: 2‑3 g
- Unsaturated Fat: 5‑7 g
- Fiber: 5–6 g
- Cholesterol: 55‑65 mg