Description
A healthy and creamy Garlic Parmesan Chicken Pasta featuring whole wheat pasta, lean chicken breast, and a light sauce made with Greek yogurt and low-fat milk. This dish combines wholesome ingredients for a nutritious and comforting meal, perfect for a quick dinner.
Ingredients
Scale
Pasta
- 8 oz whole wheat penne or fettuccine
Chicken and Seasoning
- 2 tbsp olive oil
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- Salt and black pepper, to taste
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 and 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 and cook 8 oz of whole wheat penne or fettuccine according to package instructions until al dente. Drain and set aside, reserving some pasta water.
- Season and Cook the Chicken. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Season 1 lb cubed boneless skinless chicken breasts with 1/2 teaspoon paprika, 1/2 teaspoon Italian seasoning, salt, and black pepper. Add chicken to the skillet and cook until golden and cooked through, about 5-7 minutes. Remove chicken and set aside.
- Build the Garlic Parmesan Sauce. In the same skillet, add minced garlic and cook for about 1 minute until fragrant. Sprinkle 1 tablespoon whole wheat flour over the garlic and stir to form a roux. Gradually whisk in 1 cup low-sodium chicken broth and 1/2 cup low-fat milk. Cook while stirring until the sauce thickens, about 3-5 minutes.
- Add Greek Yogurt and Cheese. Lower the heat to medium-low and stir in 1/2 cup plain non-fat Greek yogurt and 1/2 cup freshly grated Parmesan cheese until the sauce is smooth and creamy.
- Combine and Finish. Return the cooked chicken to the skillet and add 2 cups of baby spinach. Stir until the spinach wilts and everything is well combined. If the sauce is too thick, add 1-2 tablespoons of reserved pasta water to adjust consistency. Toss in the cooked pasta until evenly coated with sauce.
- Serve Hot. Garnish with freshly chopped parsley and serve immediately for a delicious and healthy meal.
Notes
- Use any short pasta like penne, rotini, or farfalle in place of the suggested whole wheat pasta for variety.
- Leftover cooked or rotisserie chicken can be used to save cooking time.
- If the sauce becomes too thick, gradually add reserved pasta water to reach desired consistency.
- Greek yogurt replaces heavy cream to make the dish lighter and lower in calories while maintaining creaminess.
- Store leftovers in an airtight container in the refrigerator for up to 3 days; reheat with a splash of broth to refresh the sauce.
Nutrition
- Serving Size: 1 serving
- Calories: 420 kcal
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 10 g
- Saturated Fat: 3 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 6 g
- Protein: 35 g
- Cholesterol: 70 mg
