About this recipe
Tuscan-style pasta usually means a heavy cream pot. This version keeps the sun-dried tomato and spinach flavor, then finishes with Greek yogurt so it stays under 500 calories.
Chicken cooks in the same skillet as the sauce. Pasta boils while the chicken sears so dinner lands in about 30 minutes.
Keep the heat low once yogurt goes in. Gentle warmth makes it silky. A hard boil can make it look curdled.
COOK THE PASTA
Step 1
Bring a large pot of well-salted water to a rolling boil. Cook pasta until al dente, usually 9 to 11 minutes. Reserve 1 cup pasta water, then drain.
SEAR THE CHICKEN
Step 2
Pat chicken dry. Season with salt, pepper, and Italian seasoning.
Step 3
Heat olive oil in a large skillet over medium-high until shimmering. Cook chicken until golden and 165°F in the thickest piece, 6 to 8 minutes, stirring once or twice. Transfer to a plate.
SAUCE
Step 4
Lower heat to medium. Add garlic and sun-dried tomatoes. Cook 45 to 60 seconds until fragrant.
Step 5
Add broth or 1/2 cup pasta water and scrape up browned bits. Simmer gently over medium-low for 2 minutes.
Step 6
Lower heat to low. Stir in Greek yogurt and Parmesan until smooth, 1 to 2 minutes. Do not boil.
FINISH
Step 7
Return chicken. Add pasta and spinach. Toss over low heat until spinach wilts and everything is coated, 1 to 2 minutes. Loosen with pasta water if needed. Taste for salt and serve.
Tips
Drain sun-dried tomatoes well so the sauce does not turn oily.
Room-temperature yogurt blends in more smoothly than yogurt straight from the fridge.
Swaps
Greek yogurtLight cream or half-and-half
Use 3/4 cup. Richer and slightly fewer grams of protein.
Chicken breastChicken thighs
Boneless, skinless. Add 1 to 2 minutes; richer bite.
Equipment
large pot · large skillet · instant-read thermometer
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