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Healthy Garlic Parmesan Chicken Pasta

Healthy Garlic Parmesan Chicken Pasta for Your Weeknight Win

Enjoy this Healthy Garlic Parmesan Chicken Pasta, a flavor-packed meal that's high in protein and quick to prepare, perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 plates
Course: Dinner
Cuisine: Italian
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Pasta
  • 8 oz whole wheat penne or fettuccine Provides complex carbohydrates
For the Chicken
  • 2 tbsp olive oil Used for sautéing the chicken
  • 1 lb boneless skinless chicken breasts, cubed Primary protein source
For the Sauce
  • 3 cloves garlic, minced Adds flavor
  • 1 tbsp whole wheat flour Thickens the sauce
  • 1 cup low-sodium chicken broth Adds moisture
  • 1/2 cup low-fat milk (1% or 2%) Creates creaminess
  • 1/2 cup plain non-fat Greek yogurt Provides creaminess and protein
  • 1/2 cup freshly grated Parmesan cheese Adds rich flavor
For Flavoring
  • 1/2 tsp paprika Enhances flavor
  • 1/2 tsp Italian seasoning Blend of herbs
  • Salt and black pepper, to taste Essential seasoning
For Optional Additions
  • 2 cups baby spinach Adds nutrition and color
  • Fresh parsley, chopped (for garnish) Adds freshness

Equipment

  • Large pot
  • Large skillet

Method
 

Step-by-Step Instructions
  1. Bring a large pot of salted water to a boil. Add the whole wheat penne or fettuccine and cook until al dente, about 8-10 minutes. Reserve 1/4 cup of the cooking water before draining.
  2. Heat the olive oil in a large skillet over medium heat. Season the chicken with salt, pepper, paprika, and Italian seasoning. Cook the chicken for about 6-8 minutes until browned and cooked through, then set aside.
  3. In the same skillet, add the minced garlic and flour to the oil. Stir continuously for about 1-2 minutes. Gradually whisk in the chicken broth and milk, and let simmer for 2-3 minutes until thickened.
  4. Reduce the heat to low. Stir in the Greek yogurt until well mixed, then add the Parmesan cheese, stirring until smooth.
  5. Return the chicken and drained pasta to the skillet. Add baby spinach if desired, and toss together until the pasta is coated and the spinach wilts.
  6. Remove from heat, plate the pasta, and garnish with chopped parsley. Serve hot.

Nutrition

Serving: 1plateCalories: 400kcalCarbohydrates: 50gProtein: 35gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 8gSugar: 5gVitamin A: 400IUVitamin C: 30mgCalcium: 200mgIron: 2mg

Notes

For the best texture, heat Greek yogurt gently to prevent curdling. Reserve pasta water to adjust sauce consistency if necessary.

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