Description
This Healthy Garlic Parmesan Chicken Pasta is a creamy and cheesy, yet clean and balanced recipe made with lean protein, simple ingredients, and lighter swaps. It’s a comforting meal perfect for post-workout recovery or a quick, wholesome dinner.
Ingredients
For the Pasta:
- 8 oz whole wheat penne or fettuccine
- 2 tbsp olive oil
For the Chicken:
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- Salt and black pepper, to taste
- 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)
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil. Cook pasta until al dente, then drain and set aside.
- Season and Cook the Chicken: Sauté cubed chicken with seasonings until cooked, then set aside.
- Build the Garlic Parmesan Sauce: Sauté garlic, make a roux, add broth and milk, then stir in yogurt and cheese.
- Add Greek Yogurt and Cheese: Reduce heat, stir in yogurt and cheese until melted.
- Combine and Finish: Toss chicken, pasta, and spinach in the sauce until coated.
- Serve Hot: Garnish with parsley and extra Parmesan before serving.
Notes
- Let yogurt heat gently to prevent curdling.
- Use freshly grated Parmesan for better flavor and texture.
- Season the chicken well for enhanced flavor.
- Add spinach right before serving for freshness.
- Reheats well; store in airtight containers in the fridge.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving (approx. 300-350g)
- Calories: 430
- Sugar: 3g
- Sodium: 410mg
- Fat: 16g
- Saturated Fat: 5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 5g
- Protein: 38g
- Cholesterol: 90mg
