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Healthy Marry Me Chicken Pasta - Creamy, Cozy, and Lightened Up

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

Ingredients
  

  • Chicken: 1 to 1.25 lb boneless, skinless chicken breasts (or chicken tenders)
  • Pasta: 10 oz whole-wheat or chickpea pasta (penne, fusilli, or rigatoni)
  • Sun-dried tomatoes: 1/3 cup, oil-packed, drained and sliced
  • Spinach: 3 cups fresh baby spinach
  • Aromatics: 3 cloves garlic, 1 small shallot (or 1/2 small onion)
  • Broth: 1.25 cups low-sodium chicken broth
  • Greek yogurt: 3/4 cup, plain 2% or 0%
  • Parmesan: 1/3 cup finely grated, plus more for serving
  • Olive oil: 2 tablespoons (use the oil from the sun-dried tomato jar for extra flavor)
  • Tomato paste: 1 tablespoon
  • Seasonings: 1 teaspoon Italian seasoning, 1/2 teaspoon smoked paprika, 1/4 to 1/2 teaspoon red pepper flakes, kosher salt, black pepper
  • Lemon: 1/2 lemon for zest and juice
  • Fresh herbs: 1/4 cup chopped basil (or parsley)

Method
 

  1. Prep the chicken: Pat dry and slice breasts horizontally to create thin cutlets, or cube into bite-size pieces for quicker cooking. Season all over with 1 teaspoon kosher salt, 1/2 teaspoon black pepper, Italian seasoning, and smoked paprika.
  2. Boil the pasta: Bring a large pot of salted water to a boil. Cook pasta to al dente according to package directions. Reserve 1 cup pasta water, then drain.
  3. Sear the chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high. Add chicken in a single layer. Sear 3–4 minutes per side for cutlets (or 5–6 minutes total for cubes) until golden and cooked through. Transfer to a plate and tent with foil.
  4. Sauté aromatics: Lower heat to medium. Add remaining 1 tablespoon oil. Stir in chopped shallot and a pinch of salt; cook 2–3 minutes. Add minced garlic; cook 30 seconds until fragrant.
  5. Build the base: Stir in tomato paste and sun-dried tomatoes; cook 1 minute to caramelize. Pour in chicken broth and a big splash of reserved pasta water. Scrape up browned bits. Simmer 2–3 minutes to reduce slightly.
  6. Make it creamy: In a small bowl, whisk Greek yogurt with a few tablespoons of the hot broth mixture to temper it. Remove skillet from heat, then whisk in the warmed yogurt until smooth. Return to low heat. Stir in Parmesan until melted. Add red pepper flakes to taste.
  7. Finish the sauce: Add spinach and let it wilt, 1–2 minutes. If sauce seems thick, loosen with a bit more pasta water until it lightly coats a spoon.
  8. Combine: Slice or cube the chicken. Add chicken and cooked pasta to the skillet. Toss gently over low heat until everything is coated and heated through. Adjust salt and pepper.
  9. Brighten: Grate in lemon zest and squeeze in 1–2 teaspoons lemon juice. Fold in chopped basil. Taste and tweak seasoning, heat, and acidity.
  10. Serve: Top with extra Parmesan, a drizzle of olive oil if you like, and more basil. Serve hot.