Description
This Healthy Garlic Parmesan Chicken Pasta is a delicious and nutritious dish that combines whole wheat pasta with tender chicken, a creamy garlic Parmesan sauce, and fresh spinach. It’s a balanced meal that’s perfect for lunch, dinner, or post-workout fuel.
Ingredients
Scale
For the Pasta:
- 8 oz whole wheat penne or fettuccine
For the Chicken:
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- Salt and black pepper, to taste
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- 1 tbsp whole wheat flour
For the Sauce:
- 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 but recommended)
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil. Cook pasta until al dente, then drain and set aside.
- Season and Cook the Chicken: Cook seasoned chicken in olive oil until golden, then set aside.
- Build the Garlic Parmesan Sauce: Make a roux with garlic, flour, chicken broth, and milk. Add yogurt and cheese.
- Add Greek Yogurt and Cheese: Mix in Greek yogurt and Parmesan cheese until melted.
- Combine and Finish: Toss chicken, pasta, and spinach in the sauce until coated.
- Serve Hot: Garnish with parsley and extra Parmesan before serving.
Notes
- Store leftovers in airtight containers for up to 4 days.
- Reheat with a bit of broth or milk to maintain sauce consistency.
- Recipe can be doubled for meal prep purposes.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving (approx. 300-350g)
- Calories: Approx. 350
- Sugar: 3g
- Sodium: 500mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg
Keywords: garlic parmesan chicken pasta, healthy pasta recipe, creamy pasta sauce
