Description
A light but lush pasta dinner featuring lean chicken, tangy sun‑dried tomatoes and a creamy (yet healthier) sauce—packed with protein and flavour.
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
- 2 tsp paprika
- Salt & freshly ground black pepper, to taste
- 1 small shallot or ½ medium onion, finely diced
- 2 garlic cloves, minced
- ½ cup jarred sun‑dried tomatoes, drained & chopped (preferably oil‑packed but drained) — the concentrated flavour adds big impact. :contentReference[oaicite:0]{index=0}
- 1 ½ cups baby spinach (or kale) — for colour and extra nutrients
- 1 cup low‑sodium chicken broth
- ¾ cup unsweetened plain Greek yogurt (or for dairy‑free: blended cashews + plant‑milk) — lighter than heavy cream
- 2 Tbsp grated Parmesan cheese (optional — skip or use plant‑based for dairy‑free)
- 1 Tbsp chopped fresh basil (or parsley), for garnish
Instructions
- Cook the pasta according to package instructions until al dente. Drain, reserving about ¼ cup pasta‑cooking water, and set aside.
- While the pasta cooks, season the chicken pieces with paprika, salt and pepper.
- In a large skillet over medium heat, add the olive oil and cook the chicken until browned and cooked through (about 5–7 minutes depending on size). Remove chicken from the skillet and set aside.
- In the same skillet, add the diced shallot/onion and sauté for ~2–3 minutes until softened. Add the garlic and cook ~30 seconds until fragrant.
- Add the chopped sun‑dried tomatoes to the skillet and stir for ~1 minute. :contentReference[oaicite:1]{index=1}
- Pour in the chicken broth and bring to a gentle simmer. Let it reduce slightly for 1–2 minutes.
- Reduce heat to low, stir in the Greek yogurt (or cashew‑based cream alternative) and Parmesan (if using), mixing until smooth. If the sauce is too thick, stir in a splash of the reserved pasta water until you reach your desired consistency. :contentReference[oaicite:2]{index=2}
- Add the spinach and cooked chicken back into the skillet; stir until the spinach just wilts and the chicken is coated in sauce.
- Add the drained pasta into the skillet and toss everything together until evenly combined. Taste and adjust seasoning (salt/pepper) as needed.
- Garnish with chopped fresh basil or parsley and serve immediately. Enjoy your protein‑packed, flavour‑rich meal!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner, Main Course
Nutrition
- Calories: ≈ 450‑500
- Sugar: ≈ 4‑6 g
- Saturated Fat: ≈ 3‑5 g
- Unsaturated Fat: ≈ 6‑9 g