Description
Healthy Garlic Parmesan Chicken Pasta is your go-to recipe for a quick, satisfying meal that doesn’t compromise on flavor. This creamy dish combines lean chicken, whole wheat pasta, and fresh spinach in just 25 minutes, making it perfect for busy weeknights or post-workout dinners. The rich sauce made from Greek yogurt and Parmesan cheese offers a deliciously indulgent taste while keeping the calories in check. With its high protein content and customizable ingredients, this pasta dish is sure to please everyone at your table, whether you’re looking for a nutritious dinner or a meal prep option for the week ahead.
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)
- Salt and black pepper to taste
Instructions
- Boil water in a large pot with a pinch of salt. Cook whole wheat penne or fettuccine according to package instructions until al dente. Drain and set aside.
- Heat olive oil in a skillet over medium heat. Add cubed chicken seasoned with paprika and Italian seasoning. Cook for about 5–7 minutes until browned and cooked through. Set aside.
- In the same skillet, sauté minced garlic until fragrant, then stir in whole wheat flour for about one minute.
- Gradually pour in chicken broth while stirring continuously until the sauce thickens slightly.
- Lower heat and mix in milk followed by Greek yogurt until well combined. Stir in Parmesan cheese until melted.
- Return cooked chicken to the skillet along with drained pasta; toss everything together until well-coated with sauce. Fold in spinach if using until wilted.
- Serve hot, garnished with fresh parsley if desired.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Cooking
- Cuisine: Italian
Nutrition
- Serving Size: 1 plate (approximately 375g)
- Calories: 450
- Sugar: 4g
- Sodium: 550mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 54g
- Fiber: 8g
- Protein: 38g
- Cholesterol: 100mg