Description
A nutritious twist on classic comfort food, this Healthy Garlic Parmesan Chicken Pasta is loaded with flavor and vibrant greens, perfect for weeknight dinners or special occasions.
Ingredients
Scale
- 8 oz whole wheat penne or fettuccine
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- 1 tbsp whole wheat flour
- 1 cup low-sodium chicken broth
- 1/2 cup low-fat milk (1% or 2%)
- 1/2 cup plain non-fat Greek yogurt
- 1/2 cup freshly grated Parmesan cheese
- 2 cups baby spinach (optional but recommended)
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Boil the Pasta: Start by bringing a large pot of salted water to a boil. Throw in your whole wheat penne or fettuccine and cook until al dente, about 8-10 minutes. Drain the pasta, saving about 1/2 cup of the cooking water.
- Sauté the Garlic: In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the minced garlic and sauté for about 1-2 minutes until fragrant and golden.
- Cook the Chicken: Add the cubed chicken breasts to the skillet. Sprinkle with paprika, Italian seasoning, salt, and pepper. Cook for about 6-7 minutes until browned and cooked through.
- Make the Sauce: Sprinkle in 1 tablespoon of flour to the chicken and garlic mixture, stir well. Gradually pour in chicken broth while stirring, and simmer for about 2-3 minutes.
- Add Creaminess: Lower the heat and stir in milk and Greek yogurt, cooking until well combined and creamy.
- Incorporate Cheese and Spinach: Add Parmesan cheese and stir until melted. Toss in spinach until wilted, adding reserved pasta water if sauce is too thick.
- Mix with Pasta: Pour the drained pasta into the skillet, tossing to combine thoroughly.
- Serve It Up: Plate the pasta, garnishing with chopped parsley and reserve some Parmesan for topping.
Notes
For a vegetarian option, substitute chicken with tofu. You can also add more veggies like cherry tomatoes or broccoli for added nutrition.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 4g
- Sodium: 350mg
- Fat: 11g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 7g
- Protein: 38g
- Cholesterol: 45mg
Keywords: chicken pasta, healthy pasta, garlic parmesan chicken