Healthy Garlic Parmesan Chicken Pasta Recipe
This Healthy Garlic Parmesan Chicken Pasta is a delicious and nutritious meal ready in just 25 minutes. Featuring whole wheat pasta, lean chicken breast, and a creamy garlic Parmesan sauce made lighter with low-fat milk and Greek yogurt, this dish combines flavor and healthfulness perfect for a quick weeknight dinner. The addition of spinach packs in extra vitamins and a fresh, vibrant taste.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Main Dish
- Method: Stovetop
- Cuisine: Italian-American
- Diet: Low Fat
Ingredients
Pasta
- 8 oz whole wheat penne or fettuccine
Chicken and Seasoning
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- Salt and black pepper, to taste
Sauce
- 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: Boil 8 oz of whole wheat penne or fettuccine according to package instructions until al dente. Drain well and set aside.
- Season and Sauté the Chicken: Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add 1 pound of cubed, boneless skinless chicken breasts, then season with paprika, Italian seasoning, salt, and black pepper. Cook the chicken until browned and cooked through, approximately 6 to 8 minutes.
- Build the Garlic Parmesan Sauce: To the skillet with the chicken, add the minced garlic and sprinkle in 1 tablespoon of whole wheat flour. Stir well for about a minute to cook the flour, then slowly pour in 1 cup low-sodium chicken broth followed by 1/2 cup low-fat milk while stirring continuously. Allow the sauce to simmer and thicken slightly over medium heat.
- Add Greek Yogurt and Cheese: Reduce the heat to low. Stir in 1/2 cup of plain non-fat Greek yogurt and 1/2 cup of freshly grated Parmesan cheese until the sauce becomes smooth and creamy. Avoid boiling after adding yogurt to prevent curdling.
- Combine and Finish: Add the cooked pasta and 2 cups of baby spinach to the skillet. Toss everything together until the pasta is well coated with the sauce and the spinach has wilted, about 2-3 minutes.
- Serve Hot: Garnish with freshly chopped parsley and serve immediately for the best flavor and texture.
Notes
- Use whole wheat pasta for added fiber and nutrients compared to regular pasta.
- Adjust seasoning to taste, especially salt and pepper, depending on the saltiness of the chicken broth and Parmesan cheese.
- For a dairy-free version, substitute Greek yogurt and milk with plant-based alternatives.
- Do not boil the sauce after adding Greek yogurt to prevent it from curdling; keep the heat low.
- Fresh baby spinach can be substituted with kale or other leafy greens for variation.
