Healthy Garlic Parmesan Chicken Pasta Recipe
This Healthy Garlic Parmesan Chicken Pasta is a wholesome, flavorful dish featuring whole wheat pasta, tender chicken breasts, and a creamy garlic Parmesan sauce made with low-fat dairy and Greek yogurt. Enhanced with baby spinach for added nutrition and fresh parsley for a burst of color, this recipe balances comfort and health without sacrificing taste.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: American Italian Fusion
- Diet: Low Fat
Ingredients
Scale
Pasta
- 8 oz whole wheat penne or fettuccine
Chicken and Seasoning
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- Salt and black pepper, to taste
Sauce Ingredients
- 2 tbsp olive oil
- 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
- Boil Pasta: Bring a large pot of salted water to a boil. Add the whole wheat penne or fettuccine and cook according to package instructions until al dente. Drain and set aside.
- Cook Chicken: While the pasta is boiling, heat olive oil in a large skillet over medium heat. Add cubed chicken breasts seasoned with salt, black pepper, paprika, and Italian seasoning.
- Season and Cook the Chicken: Cook the chicken pieces for about 5-7 minutes until they are browned on all sides and cooked through. Remove chicken from skillet and set aside.
- Make Sauce Base: In the same skillet, add minced garlic and sauté for about 1 minute until fragrant but not browned. Sprinkle the whole wheat flour over the garlic and stir to combine, cooking for another minute to remove the raw flour taste.
- Build the Garlic Parmesan Sauce: Slowly whisk in the low-sodium chicken broth and low-fat milk, continuing to stir until the sauce thickens, about 3-4 minutes.
- Add Dairy: Reduce heat to low and stir in the plain non-fat Greek yogurt and freshly grated Parmesan cheese until smooth and creamy. Be careful not to boil the sauce after adding the yogurt to prevent curdling.
- Add Spinach: Stir in the baby spinach, allowing it to wilt in the sauce for 1-2 minutes, enhancing the flavor and nutrition.
- Combine and Finish: Return the cooked chicken to the skillet and toss with the sauce and pasta until everything is well coated and heated through.
- Serve Hot: Plate the pasta and garnish with freshly chopped parsley. Serve immediately for best taste and texture.
Notes
- Use whole wheat pasta to increase fiber content and make the dish more filling.
- If you prefer a thicker sauce, let it simmer a little longer or add slightly more flour at the start.
- Baby spinach is optional but adds valuable vitamins and a beautiful green color.
- To make this recipe gluten free, substitute whole wheat pasta with gluten-free pasta and use gluten-free flour alternatives.
- For more protein, add an extra half pound of chicken or sprinkle with additional Parmesan cheese.
- Make sure not to boil the sauce once Greek yogurt is added to avoid curdling.
Keywords: Healthy garlic parmesan chicken pasta, whole wheat pasta recipe, low-fat creamy chicken pasta, healthy chicken dinner, easy weeknight pasta
