Weight Watchers Creamy Mushroom and Asparagus Chicken Penne

Ingredients (Serves 4)

Main:

• 250 g whole wheat penne
• 2 boneless, skinless chicken breasts (cut into small pieces)
• 1 tsp salt
• ½ tsp black pepper
• 1 tsp garlic powder
• 2 tsp olive oil

Vegetables:

• 200 g mushrooms (sliced)
• 1 bunch asparagus (cut into 2-inch pieces)
• 1 small onion (finely chopped)
• 3 cloves garlic (minced)

Light creamy sauce:

• 1 cup low-fat milk (or unsweetened almond milk)
• ½ cup low-sodium chicken broth
• 2 tbsp light cream cheese or Greek yogurt
• ¼ cup grated Parmesan cheese
• 1 tsp Italian seasoning
• ½ tsp chili flakes (optional)

Optional:

• Juice of ½ lemon
• Fresh parsley

Instructions

1. Cook the pasta

1. Boil salted water and cook penne until al dente.
2. Reserve ½ cup pasta water, then drain.

2. Cook the chicken

1. Season chicken with salt, pepper, and garlic powder.
2. Heat olive oil in a large pan over medium heat.
3. Cook chicken for 5–6 minutes until done.
4. Remove and set aside.

3. Cook vegetables

1. In the same pan, add onion and cook 2–3 minutes.
2. Add garlic and cook briefly.
3. Add mushrooms and cook until browned and moisture evaporates.
4. Add asparagus and cook until tender-crisp (3–4 minutes).

4. Make the light sauce

1. Pour in chicken broth and milk.
2. Simmer for 2–3 minutes.
3. Stir in cream cheese (or Greek yogurt), Parmesan, and seasoning.
4. Cook gently until slightly thickened. Avoid boiling to prevent curdling.

5. Combine

1. Add chicken back to the pan.
2. Add pasta and toss well.
3. Use reserved pasta water if needed to loosen the sauce.

6. Finish

1. Add lemon juice if using.
2. Adjust seasoning.
3. Garnish with parsley and a small sprinkle of Parmesan.

Approximate Weight Watchers Points

(Will vary by plan, but rough estimate)

• Per serving: 6–8 points
• Key savings:
  • No heavy cream
  • Reduced oil
  • Controlled cheese portion
  • Lean chicken breast

Tips for Keeping It Low-Point

• Use spray oil instead of pouring oil
• Use fat-free Greek yogurt instead of cream cheese
• Increase vegetables to make portions larger without adding points
• Measure pasta carefully (most points come from pasta)

Optional Variations

• Swap pasta for zucchini noodles + a small amount of penne to reduce points further
• Add spinach for extra volume
• Use grilled chicken for extra flavor without added fat