Healthy Garlic Parmesan Chicken Pasta Recipe
This Healthy Garlic Parmesan Chicken Pasta is a nutritious and flavorful dish featuring whole wheat pasta, tender chicken breast, and a creamy garlic Parmesan sauce made lighter with Greek yogurt and low-fat milk. Packed with protein and spinach, it’s a perfect balanced meal for a wholesome weeknight dinner.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian-American
- Diet: Low Fat
Ingredients
Scale
Pasta
- 8 oz whole wheat penne or fettuccine
Chicken and Seasoning
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- Salt and black pepper, to taste
Sauce
- 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 and Garnish
- 2 cups baby spinach (optional but recommended)
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the Pasta: Boil 8 oz of whole wheat penne or fettuccine according to package directions until al dente. Drain the pasta and set aside.
- Season and Sauté the Chicken: Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add 1 lb of cubed boneless skinless chicken breasts, sprinkle with 1/2 teaspoon paprika, 1/2 teaspoon Italian seasoning, salt, and black pepper. Cook, stirring occasionally, until the chicken is browned and cooked through, about 6 to 8 minutes.
- Build the Garlic Parmesan Sauce: To the skillet with cooked chicken, add 3 minced garlic cloves and 1 tablespoon of whole wheat flour. Stir well to combine, then slowly pour in 1 cup low-sodium chicken broth and 1/2 cup low-fat milk, stirring constantly. Bring the mixture to a simmer and cook until the sauce thickens slightly.
- Add Greek Yogurt and Cheese: Reduce the heat to low. Stir in 1/2 cup plain non-fat Greek yogurt and 1/2 cup freshly grated Parmesan cheese until the sauce becomes smooth and creamy.
- Combine and Finish: Add the cooked pasta and 2 cups of baby spinach to the skillet. Toss everything together until the pasta is well coated with the sauce and the spinach wilts.
- Serve Hot: Garnish the finished dish with freshly chopped parsley and serve immediately while warm.
Notes
- Use whole wheat pasta for added fiber and nutrients compared to regular pasta.
- Greek yogurt helps lighten the sauce while adding creaminess and protein.
- You can substitute baby spinach with kale or other leafy greens if preferred.
- Adjust seasoning to taste, adding more salt, pepper, or Italian seasoning as desired.
- This dish reheats well and can be stored in the fridge for up to 3 days.
Keywords: Garlic Parmesan, Chicken Pasta, Healthy Pasta Recipe, Whole Wheat Pasta, Low Fat Dinner, Quick Chicken Dinner
