380 Calorie Chicken Pesto Pasta
Chicken pesto pasta is a quick dinner that fits a calorie deficit when you are losing weight. Three tablespoons of basil pesto flavor all four servings, and Greek yogurt makes the sauce creamy, so each bowl comes to about 380 calories with 27 grams of protein.
Nutrition values are estimates and may vary depending on ingredients and brands.
Why You’ll Love This Recipe
- 27 g of protein per bowl from chicken breast and Greek yogurt.
- Only 3 tablespoons of pesto for four servings, so it tastes like pesto without the extra oil.
- Spinach wilts into the pasta and adds color and fiber.
- A full 60 g (2.1 oz) of dry penne per person, ready in 25 minutes.
Ingredients
- 8½ oz (240 g) penne
- 10 oz (280 g) boneless, skinless chicken breast, diced into bite-size pieces
- 3 tablespoons (45 g) basil pesto
- ⅓ cup (80 g) nonfat plain Greek yogurt
- 3 cups (100 g) baby spinach
- ¼ cup (60 ml) pasta cooking water
- ½ teaspoon salt and ¼ teaspoon black pepper
How to Make It
- Cook the penne in salted water until al dente. Scoop out ½ cup (120 ml) of pasta water, then drain.
- Season the chicken with half of the salt and pepper. Cook it in a large nonstick skillet over medium-high heat for 6 to 8 minutes, stirring now and then, until golden and cooked through.
- Lower the heat to low. Stir in the pesto and Greek yogurt with ¼ cup (60 ml) of the pasta water until smooth. Do not let it boil.
- Add the penne and the spinach and toss for 1 to 2 minutes, until the spinach wilts. Add more pasta water if the sauce looks thick.
- Taste, add the rest of the salt and pepper if needed, and serve right away.
Lose weight. Keep the pizza.
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See What’s Inside →Illustrative image. Individual results may vary.
Tips & Substitutions
Lower the heat before the yogurt. Hot yogurt can split. Low heat keeps the sauce smooth and creamy.
Check the pesto label. Pesto ranges from about 60 to 100 calories per tablespoon, so the number in this recipe depends on the jar.
Dice the chicken evenly. Pieces of the same size cook together and end up in every forkful.
Use a nonstick skillet. The chicken releases its own juices, so you do not need any oil.
How to Make It More Filling
Stir in ¾ cup (100 g) of frozen peas with the pasta for the last minute of cooking. They add about 20 calories per serving and make the bowl fuller. A side salad also works.
Storage
Leftovers keep in the fridge for up to 3 days.
Reheat in a skillet with a splash of water over low heat, or eat it cold like a pasta salad. Freezing is not recommended because the yogurt sauce can separate.
How much should you eat in a day?
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Frequently Asked Questions
Can I use store-bought pesto?
Yes. Any basil pesto works, and the label tells you how many calories it adds.
Can I use something other than Greek yogurt?
Light cream cheese works in the same amount and makes the sauce a bit richer. It adds about 10 calories per serving.
Can I use shrimp instead of chicken?
Yes. Cook 10 oz (280 g) of shrimp for 2 minutes per side.
Do I have to add the spinach?
No, but it adds fiber and color for almost no calories.
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See What’s Inside →Illustrative image. Individual results may vary.
