Dinner 🤖 AI Generated

Marry Me Chicken Pasta – Lighter Italian Romance

This stunning Italian-American favorite features tender chicken in a silky tomato-cream sauce that'll have you swooning—now with 40% fewer calories. We've swapped heavy cream for Greek yogurt and pasta for a chickpea blend, keeping every ounce of restaurant-quality indulgence without the guilt.

15m

Prep Time

25m

Cook Time

Servings

410

Calories

26g

Protein

🛒 Ingredients

✓ 2 skinless chicken breasts (180g each)
✓ 100g chickpea pasta (pappardelle or fettuccine shape)
✓ 150g medium zucchini, ribboned
✓ 1 tbsp extra-virgin olive oil
✓ 3 cloves garlic, minced
✓ 1/2 tsp red pepper flakes
✓ Sea salt and black pepper to taste
✓ Fresh basil (1/4 cup, torn)
✓ 400g crushed San Marzano tomatoes (canned)
✓ 3/4 cup plain 0% Greek yogurt
✓ 2 tbsp raw cashew cream (or half-and-half light)
✓ 1 tbsp tomato paste
✓ 1 tsp balsamic vinegar
✓ 1/2 tsp dried oregano
✓ Juice of 1/2 lemon

👨‍🍳 Instructions

1. Season and Sear the Chicken: Pat chicken breasts dry with paper towels. Season generously on both sides with salt, pepper, and oregano. Heat olive oil in a large skillet over medium-high heat. Once shimmering, place chicken breasts in the pan. Sear 5–6 minutes per side until golden and cooked through (165°F internal temp). Transfer to a cutting board and tent with foil.

2. Build the Aromatics: In the same skillet (don't wash it—those browned bits are flavor gold), reduce heat to medium. Add minced garlic and red pepper flakes. Toast for 60 seconds until fragrant, stirring constantly to avoid burning.

3. Deglaze and Simmer Tomatoes: Pour in crushed tomatoes and tomato paste. Stir well and bring to a gentle simmer. Let it bubble for 8–10 minutes, stirring occasionally, until the sauce thickens slightly and develops deeper color. Season with salt and pepper to taste.

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4. Temper and Fold in Greek Yogurt: Remove the skillet from heat. In a small bowl, whisk together Greek yogurt and cashew cream. Slowly add 3–4 tablespoons of the hot tomato sauce to the yogurt mixture, whisking constantly (this prevents curdling). Pour this liaison back into the skillet, folding gently until fully combined. Stir in balsamic vinegar and lemon juice.

5. Cook Pasta and Zucchini: Bring a large pot of salted water to a rolling boil. Add chickpea pasta and cook 1 minute under package time (it should be al dente). In the last 90 seconds, add zucchini ribbons to the same water. Drain in a colander and reserve 1/4 cup pasta water.

6. Slice and Combine: Slice the rested chicken breasts diagonally into 1/2-inch strips. Return them to the sauce skillet. Add the drained pasta and zucchini. Toss gently over low heat, adding pasta water a tablespoon at a time until the sauce coats everything silkily (it should not be dry or pooling).

7. Plate and Garnish: Divide between two bowls or plates. Crown each portion with fresh torn basil, a grind of black pepper, and a light drizzle of extra-virgin olive oil. Serve immediately while the pasta is warm and the sauce is creamy.

📊 Nutrition per Serving

Calories410 kcal

Protein26g

Carbohydrates42g

Fat12g

🏷️ Tags

#High protein pasta dinner under 450 calories#Healthy cream sauce without heavy cream#Italian chicken pasta light recipe

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