Description
This Healthy Garlic Parmesan Chicken Pasta is a creamy, flavorful dish featuring whole wheat pasta, tender chicken breasts, and a luscious garlic Parmesan sauce enriched with Greek yogurt. Perfect for a quick and nutritious weeknight dinner, it balances indulgence with wholesome ingredients.
Ingredients
Scale
Pasta
- 8 oz whole wheat penne or fettuccine
Chicken
- 2 tbsp olive oil
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- Salt and black pepper, to taste
Garlic Parmesan Sauce
- 3 garlic cloves, minced
- 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
Vegetables and Garnish
- 2 cups baby spinach (optional but recommended)
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the Pasta. Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente. Drain and set aside, reserving some pasta water.
- Season and Cook the Chicken. Heat olive oil in a large skillet over medium heat. Season the cubed chicken breasts with paprika, Italian seasoning, salt, and black pepper. Add chicken to the skillet and cook until browned and cooked through, about 6-8 minutes.
- Build the Garlic Parmesan Sauce. In the same skillet, add the minced garlic and sauté until fragrant, about 1 minute. Sprinkle the whole wheat flour over the garlic and stir well to combine and cook out the raw flour taste. Gradually whisk in the chicken broth and low-fat milk, stirring constantly until the sauce thickens, about 3-5 minutes.
- Add Greek Yogurt and Cheese. Lower the heat and stir in the plain non-fat Greek yogurt and freshly grated Parmesan cheese. Mix well until creamy and smooth. Adjust seasoning with salt and pepper as needed.
- Combine and Finish. Add the cooked pasta and baby spinach to the skillet. Toss everything together gently until the spinach wilts and pasta is coated evenly with the sauce. If the sauce is too thick, add 1-2 tablespoons of reserved pasta water to reach desired consistency.
- Serve Hot. Garnish with freshly chopped parsley and serve immediately for best flavor.
Notes
- Any short pasta such as rotini or farfalle can be substituted for penne or fettuccine; whole wheat or high-protein pasta adds more fiber and protein.
- Use leftover cooked chicken or rotisserie chicken to reduce cooking time and simplify preparation.
- If the sauce becomes too thick, slowly add reserved pasta water until you achieve your preferred consistency.
- Greek yogurt replaces heavy cream, keeping the dish creamy while lowering the calorie content.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Add a splash of chicken broth or milk when reheating to restore creaminess.
Nutrition
- Serving Size: 1 serving
- Calories: 450 kcal
- Sugar: 3 g
- Sodium: 480 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 6 g
- Protein: 40 g
- Cholesterol: 70 mg
