Healthy Garlic Parmesan Chicken Pasta
450kcal
Ingredients
Pasta and Chicken
- 8 oz whole wheat penne or fettuccine
- 1 lb boneless skinless chicken breasts, cubed
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 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) recommended for nutrition
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Method
Cooking the Pasta
- Begin by boiling a large pot of salted water. Add the whole wheat penne or fettuccine and cook according to package directions until al dente. Drain and set aside, reserving a bit of pasta water for later.
Cooking the Chicken
- In a large skillet, heat the olive oil over medium heat. Add the cubed chicken and season with paprika, Italian seasoning, salt, and black pepper. Cook thoroughly until browned and cooked through, about 5-7 minutes. Remove the chicken from the pan and set aside.
Making the Sauce
- In the same skillet, add the minced garlic and sauté for 1-2 minutes until fragrant. Sprinkle in the whole wheat flour and stir for about a minute. Gradually whisk in the chicken broth and low-fat milk, ensuring there are no lumps. Let the sauce simmer until it thickens slightly, about 5 minutes.
- Lower the heat and stir in the Greek yogurt and freshly grated Parmesan cheese until fully melted and incorporated.
Combining Ingredients
- Add the cooked chicken back to the skillet along with the pasta and baby spinach (if using). Toss everything together until the spinach wilts and everything is heated through. Adjust seasoning with salt and pepper as needed.
Serving
- Plate the pasta and garnish with freshly chopped parsley for extra flavor and color. Enjoy your delicious, healthy meal!
Nutrition
Serving1gCalories450kcalCarbohydrates45gProtein35gFat15gSaturated Fat4gSodium520mgFiber5gSugar3g
Notes
You can swap out the chicken for shrimp or tofu for a different protein. Use gluten-free pasta if needed. Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in the microwave or on the stovetop, adding a splash of water if the pasta has absorbed too much sauce.