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Healthy Broccoli Cheddar Chicken Pasta - Cozy, Lighter Comfort Food

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 8 ounces whole-wheat short pasta (fusilli, rotini, shells, or penne)
  • 3 cups small broccoli florets (about 1 small head)
  • 1 pound boneless, skinless chicken breast, cut into small bite-size pieces
  • 1 tablespoon olive oil
  • 1 small yellow onion, finely diced
  • 3 garlic cloves, minced
  • 2 tablespoons white whole-wheat flour (or all-purpose)
  • 2 cups low-fat milk (2% works best)
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon smoked paprika (optional but recommended)
  • 1 cup low-sodium chicken broth (plus more as needed)
  • 1 1/2 cups freshly grated sharp cheddar cheese
  • 1/4 cup plain Greek yogurt (2% or 5%)
  • 1 tablespoon lemon juice
  • Salt and black pepper, to taste
  • Pinch of red pepper flakes, optional

Method
 

  1. Boil the pasta: Bring a large pot of salted water to a boil. Cook the pasta until just shy of al dente according to package directions.
  2. Blanch the broccoli: During the last 2 minutes of pasta cooking, add the broccoli florets to the pot. Drain both together and set aside.
  3. Cook the chicken: In a large skillet, heat the olive oil over medium-high. Season the chicken with salt and pepper. Sauté 4–6 minutes, stirring occasionally, until cooked through and lightly browned. Transfer to a plate.
  4. Sauté aromatics: In the same skillet, reduce heat to medium. Add the onion and a pinch of salt. Cook 3–4 minutes until softened. Stir in the garlic for 30 seconds, until fragrant.
  5. Make a light roux: Sprinkle the flour over the onions and stir for 1 minute. This cooks off the raw flour taste and helps thicken the sauce.
  6. Build the sauce: Slowly whisk in the milk and then the chicken broth, whisking constantly to avoid lumps. Add Dijon and smoked paprika. Simmer 3–5 minutes, stirring, until slightly thickened and silky.
  7. Stir in the cheese: Reduce heat to low. Add the cheddar by handfuls, stirring until melted and smooth. If the sauce gets too thick, splash in extra broth. Season with salt, pepper, and red pepper flakes if using.
  8. Finish creamy but light: Remove from heat and whisk in the Greek yogurt and lemon juice. This adds tang and creaminess without heavy cream.
  9. Combine: Fold the cooked chicken, pasta, and broccoli into the sauce. Toss until everything is coated and steaming. Taste and adjust seasoning.
  10. Serve: Plate hot. If you like, top with a sprinkle of extra cheddar or cracked black pepper.