Description
This Healthy Garlic Parmesan Chicken Pasta is a delicious, nutritious meal featuring whole wheat pasta, tender chicken breasts, and a creamy garlic Parmesan sauce made lighter with Greek yogurt. Enhanced with baby spinach and fresh parsley, this dish combines wholesome ingredients and vibrant flavors for a satisfying dinner that’s easy to prepare and perfect for a healthy lifestyle.
Ingredients
Scale
Pasta
- 8 oz whole wheat penne or fettuccine
Chicken
- 1 lb boneless skinless chicken breasts, cubed
- Salt and black pepper, to taste
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- 2 tbsp olive oil (divided)
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 & 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. Before draining, reserve about 1/4 cup of the pasta water to adjust sauce consistency later if needed. Drain and set pasta aside.
- Season and Cook the Chicken: While the pasta cooks, heat 1 tablespoon of olive oil in a large nonstick skillet over medium heat. Add the cubed chicken, season with salt, black pepper, paprika, and Italian seasoning. Cook for 5–6 minutes, turning occasionally, until the chicken is golden brown and cooked through. Remove chicken from skillet and place on a plate.
- Build the Garlic Parmesan Sauce: In the same skillet, add the remaining tablespoon of olive oil. Add minced garlic and sauté for 30–60 seconds until fragrant, taking care not to brown it. Sprinkle in whole wheat flour and stir to form a light roux; cook for about 30 seconds to eliminate raw flour taste. Gradually whisk in the chicken broth, then add the milk, continuing to whisk until the sauce thickens, about 2–3 minutes.
- Add Greek Yogurt and Cheese: Reduce heat to low. Stir in the Greek yogurt until fully incorporated, creating a creamy texture without heaviness. Add the freshly grated Parmesan cheese and stir until melted and combined. If the sauce is too thick, loosen it with reserved pasta water, adding a splash at a time to reach desired consistency.
- Combine and Finish: Return the cooked chicken and any accumulated juices to the skillet. Add the cooked pasta and baby spinach, if using. Toss everything together gently until the pasta and chicken are coated with the creamy sauce and the spinach is just wilted.
- Serve Hot: Divide the pasta among plates. Garnish with chopped fresh parsley and an additional sprinkle of Parmesan cheese, if desired. Serve immediately to enjoy the best flavor and texture.
Notes
- Reserve some pasta water to adjust the sauce consistency if it becomes too thick.
- Use low-fat dairy versions to keep the dish lighter but still creamy.
- Baby spinach is optional but adds extra nutrients and color.
- Do not overcook the garlic to avoid bitterness.
- Leftovers can be refrigerated for up to 3 days and reheated gently with a splash of milk or broth to restore creaminess.
Nutrition
- Serving Size: 1 serving
- Calories: 420 kcal
- Sugar: 3 g
- Sodium: 350 mg
- Fat: 10 g
- Saturated Fat: 3 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 6 g
- Protein: 38 g
- Cholesterol: 70 mg
