Ingredients:

  • 8 oz whole wheat fettuccine noodles
  • 1 tbsp sea salt
  • 1 cup plain non fat Greek yogurt, room temperature
  • 1/2 cup skim milk
  • 1/2 cup freshly grated Parmesan cheese
  • 3 cloves garlic, minced
  • 1 tbsp unsalted butter
  • 1/4 tsp freshly grated nutmeg
  • 1/2 tsp freshly cracked black pepper
  • 1/4 cup reserved starchy pasta water
  • 1 lb lean chicken breast, thinly sliced
  • 1 tsp olive oil

Instructions:

  1. Bring a large pot of water to a boil and add sea salt. Drop in your whole wheat fettuccine and cook for about 8 to 10 minutes. Cook until the pasta has a slight bite in the center.
  2. Before you drain it, carefully dip a cup into the pot and save 1/4 cup of that cloudy, starchy water.
  3. While the pasta is bubbling away, heat the olive oil in your skillet over medium high heat. Add the thinly sliced chicken in a single layer. Sauté for 5 to 7 minutes until the edges are golden brown and the center is opaque. Remove the chicken from the pan and set it aside on a plate to rest.
  4. Lower the skillet heat to medium low. Add the butter and the minced garlic. Cook for 1 minute until the garlic is fragrant and softened but not browned. This builds the flavor base for our sauce without adding bitterness.
  5. In a small bowl, whisk the room temperature Greek yogurt, skim milk, nutmeg, and black pepper. Turn the heat under the skillet to the lowest setting. Pour the yogurt mixture into the pan with the garlic. Whisk constantly for 2 minutes until the sauce is warm but never boiling.
  6. Slowly whisk in the Parmesan cheese until it disappears into the sauce.
  7. Add the cooked noodles and the seared chicken back into the pan. Pour in the reserved pasta water one tablespoon at a time, tossing everything with tongs. Toss until the sauce is glossy and coats every strand of pasta. If it looks too thick, add a splash more milk or pasta water. Serve immediately while it's at its silkiest.