Get ready for a vibrant, flavorful dinner that comes together in a flash, perfect for even your busiest weeknights. Imagine tender spaghetti tossed in a bright, herbaceous pesto sauce that’s made luxuriously creamy without any heavy cream. This lightened-up pasta dish, topped with juicy grilled chicken, is proof that you don’t have to spend hours in the kitchen to create a truly satisfying and healthy meal.
Prep Time: 5 mins
Total Time: 20 mins
Servings: 4
Ingredients:
- 8 oz whole wheat spaghetti, or your favorite long pasta
- 1 lb boneless, skinless chicken breasts, pounded to 1/2-inch even thickness
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 cup prepared basil pesto
- 1/4 cup plain non-fat Greek yogurt
- Shaved Parmesan cheese, for serving
- Fresh basil leaves, for garnish
Instructions:
- Cook the Pasta: Bring a large pot of salted water to a boil. Cook the spaghetti according to package directions until al dente. Just before draining, reserve about 1 cup of the starchy pasta water.
- Cook the Chicken: While the pasta cooks, pat the chicken breasts dry and season both sides with salt and pepper. Heat the olive oil in a large skillet or grill pan over medium-high heat. Cook the chicken for 5-7 minutes per side, until golden brown and cooked through to an internal temperature of 165°F (74°C).
- Rest and Slice Chicken: Transfer the cooked chicken to a cutting board and let it rest for 5 minutes before slicing it into strips.
- Make the Skinny Pesto Sauce: In a large bowl (big enough to hold all the pasta), whisk together the basil pesto and Greek yogurt until smooth.
- Toss Everything Together: Add the drained, hot pasta to the bowl with the pesto sauce. Add 1/4 cup of the reserved pasta water and toss vigorously until the pasta is coated in a creamy, glossy sauce. (Add more pasta water, one tablespoon at a time, if the sauce seems too thick).
- Serve and Garnish: Divide the pesto pasta among four plates. Top each with the sliced grilled chicken, a sprinkle of shaved Parmesan cheese, and a few fresh basil leaves. Serve immediately and enjoy!
Recipe Notes:
- The Secret to Creamy, Low-Fat Sauce: The magic combo here is Greek yogurt and starchy pasta water. The yogurt adds creaminess without the fat of heavy cream, and the pasta water helps the sauce cling to the noodles, creating a silky, restaurant-quality finish.
- Don’t Discard Pasta Water: This starchy “liquid gold” is the key to creating a perfectly emulsified sauce that coats every strand of pasta beautifully. Always reserve more than you think you’ll need.
- Even Cooking for Chicken: Pounding the chicken breasts to an even thickness ensures they cook quickly and uniformly, staying juicy and tender without any dry spots.
- Add More Veggies: This dish is a great canvas for vegetables. Stir in a few handfuls of fresh spinach at the end until wilted, or toss with roasted broccoli, asparagus, or sun-dried tomatoes.
- Turn It Into a Bake: For a casserole-style dish, follow the recipe, then transfer the finished pasta to a baking dish. Top with 1 cup of shredded mozzarella cheese and bake at 375°F (190°C) for 10-15 minutes, until the cheese is melted and bubbly.
- Storage and Reheating: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave with a splash of water or broth to loosen the sauce.
And there you have it – an incredibly easy, flavorful, and lightened-up pasta dish that’s perfect for any night of the week! This Skinny Chicken Pesto Pasta is sure to become a staple for its brilliant simplicity and delicious results. We hope you enjoy this satisfying meal! Happy cooking!
Estimated Nutritional Information (per serving)
Calories:Â 495;Â Fat:Â 18g (Saturated Fat: 4g);Â Carbohydrates:Â 43g (Sugars: 3g);Â Protein:Â 40g;Â Sodium:Â 650mg;Â Fiber:Â 7g.Â
Disclaimer:Â Nutritional information is estimated and can vary depending on specific ingredients, brands, and serving sizes used. This information is provided for guidance only and should not be considered a substitute for professional medical or nutritional advice.
