Description
A wholesome and flavorful Healthy Garlic Parmesan Chicken Pasta made with whole wheat pasta, tender chicken breasts, and a creamy garlic Parmesan sauce enriched with Greek yogurt and spinach, perfect for a nutritious weeknight dinner.
Ingredients
Scale
Pasta
- 8 oz whole wheat penne or fettuccine
Chicken and Seasoning
- 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
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
Additions 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 8 oz of whole wheat penne or fettuccine and cook according to package instructions until al dente. Drain and set aside.
- Season and Cook the Chicken: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Season 1 lb cubed chicken breasts with 1/2 tsp paprika, 1/2 tsp Italian seasoning, salt, and black pepper. Add chicken to the skillet and cook until browned and cooked through, about 6-8 minutes. Remove chicken and set aside.
- Build the Garlic Parmesan Sauce: In the same skillet, add minced garlic and sauté for about 1 minute until fragrant. Sprinkle 1 tbsp whole wheat flour over the garlic and stir to combine. Gradually whisk in 1 cup low-sodium chicken broth and 1/2 cup low-fat milk. Stir continuously until the sauce thickens, about 3-5 minutes.
- Add Greek Yogurt and Cheese: Reduce heat to low. Stir in 1/2 cup plain non-fat Greek yogurt and 1/2 cup freshly grated Parmesan cheese until fully incorporated and creamy. Adjust seasoning with salt and pepper if needed.
- Combine and Finish: Return cooked chicken to the skillet. Add 2 cups baby spinach and cooked pasta. Toss everything together until spinach wilts and the pasta is well coated with the sauce.
- Serve Hot: Garnish with freshly chopped parsley and serve immediately for a warm, comforting meal.
Notes
- Pasta Options: Any short pasta like penne, rotini, or farfalle works well. Opt for whole-wheat or high-protein pasta for extra fiber and protein.
- Chicken Swap: Use leftover cooked or rotisserie chicken to reduce cooking time.
- Sauce Thickness: If sauce is too thick, add 1-2 tablespoons of pasta water to reach preferred consistency.
- Make It Lighter: Greek yogurt replaces heavy cream to keep the dish creamy while lowering calories.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Add a splash of broth when reheating to maintain sauce consistency.
Nutrition
- Serving Size: 1 serving
- Calories: 450 kcal
- Sugar: 3 g
- Sodium: 450 mg
- Fat: 12 g
- Saturated Fat: 3 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 7 g
- Protein: 40 g
- Cholesterol: 70 mg
