Description
Looking for a tasty and healthy dinner option? Try this delicious Healthy Garlic Parmesan Chicken Pasta Recipe today! Discover a new favorite dish.
Ingredients
Scale
- 8 oz whole wheat penne or fettuccine
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- 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 but recommended)
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Step 1: Cook the Pasta
Bring a large pot of salted water to a boil. Add whole wheat pasta and cook according to package instructions until al dente. Before draining, save about 1/4 cup of the pasta water–it helps loosen the sauce later if needed. Drain it and set it aside. - Step 2: Season and Cook the Chicken
While the pasta cooks, heat 1 tablespoon of olive oil over medium heat in a large nonstick skillet. Add cubed chicken breast, then season with salt, pepper, paprika, and Italian seasoning. Cook the chicken for about 5–6 minutes, flip it occasionally, until it gets golden on the outside and cooked through. transfer the chicken to a plate and set aside. - Step 3: Build the Garlic Parmesan Sauce
In the same skillet, add the remaining tablespoon of olive oil. Stir in the minced garlic and sauté for 30–60 seconds, until fragrant. Don’t let it brown because it turns bitter fast. Next, sprinkle in the whole wheat flour and stir it into the garlic oil to form a light roux. Cook for about 30 seconds to remove the raw flour taste. Then, slowly pour in the chicken broth while whisking constantly to avoid lumps. Add the milk and continue whisking until the sauce begins to thicken—this should take 2–3 minutes. - Step 4: Add Greek Yogurt and Cheese
Reduce the heat to low and stir in the Greek yogurt. Mix well until fully incorporated—this creates a creamy texture without the heaviness of cream. Add the grated Parmesan cheese and stir until it melts into the sauce. If the sauce feels too thick, add a splash or two of your reserved pasta water until it reaches your desired consistency. - Step 5: Combine and Finish
Return the cooked chicken to the skillet along with any juices that collected on the plate. Toss in the cooked pasta and add the spinach if using. Stir everything together until the pasta and chicken are fully coated in the creamy sauce and the spinach is just wilted. - Step 6: Serve Hot
Divide the pasta among plates and garnish with chopped parsley and a sprinkle of extra Parmesan. Serve immediately for the best flavor and texture.
Notes
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Nutrition
- Serving Size: 4 serving
- Calories: 400
- Sugar: 5g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 15g
- Cholesterol: 50mg