Healthy Garlic Parmesan Chicken Pasta
A quick and wholesome meal that combines the rich flavors of garlic and Parmesan cheese with whole wheat pasta and lean chicken, perfect for busy weeknights.
Ingredients
Pasta and Base
- 8 oz whole wheat penne or fettuccine Can use any preferred shape.
Main Ingredients
- 1 lb boneless skinless chicken breasts, cubed For lean protein.
- 3 cloves garlic, minced Fresh garlic is recommended.
- 1 cup low-sodium chicken broth Helps create the sauce.
- 1/2 cup low-fat milk (1% or 2%) To create a creamy texture.
- 1/2 cup plain non-fat Greek yogurt Adds creaminess with less fat.
- 1/2 cup freshly grated Parmesan cheese For authentic flavor.
- 2 cups baby spinach Optional but highly recommended.
- 1 tbsp whole wheat flour Used to thicken the sauce.
Seasoning
- 2 tbsp olive oil For cooking and adding flavor.
- 1/2 tsp paprika For subtle spice.
- 1/2 tsp Italian seasoning Adds herby flavor.
- Salt to taste Salt and black pepper Adjust for personal preference.
- Pepper to taste Salt and black pepper Adjust for personal preference.
- Fresh parsley for garnish Fresh parsley, chopped For serving.
Instructions
Preparation
- Begin your culinary journey by cooking the pasta in salted water until al dente. Reserve some pasta water before draining.
- Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add cubed chicken seasoned with salt, pepper, paprika, and Italian seasoning, cooking until golden and cooked through. Set aside.
- In the same skillet, add the remaining olive oil and sauté minced garlic for 30–60 seconds until fragrant, avoiding browning.
Sauce Creation
- Stir in whole wheat flour to form a light roux, then gradually whisk in chicken broth and milk, allowing the sauce to thicken for 2–3 minutes.
- Lower the heat, then stir in Greek yogurt and Parmesan cheese. If the sauce is too thick, add a splash of reserved pasta water.
Final Assembly
- Return the cooked chicken back to the skillet along with the pasta and spinach. Toss everything together until well-coated.
- Serve hot, garnished with fresh parsley and extra Parmesan if desired.
Notes
Leftovers can be frozen in airtight containers. Reheat by thawing and warming gently with a splash of water or milk to maintain creaminess.