Why Make This Recipe
Healthy Garlic Parmesan Chicken Pasta is a delicious and nutritious dish that combines the goodness of whole wheat pasta with lean chicken and a creamy garlic sauce. It’s a perfect meal for busy weeknights or when you want something comforting yet healthy. This recipe is quick to prepare, full of flavor, and can be easily customized to fit your tastes.
How to Make Healthy Garlic Parmesan Chicken Pasta
Ingredients:
- 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)
Directions:
- Cook the Pasta: Start by boiling a large pot of salted water. Add the whole wheat pasta and cook according to package directions until al dente. Drain and set aside.
- Season and Cook the Chicken: In a large skillet, heat the olive oil over medium heat. Add the cubed chicken, seasoning it with paprika, Italian seasoning, salt, and black pepper. Cook the chicken until golden brown and fully cooked, about 6-8 minutes. Remove from the skillet and set aside.
- Build the Garlic Parmesan Sauce: In the same skillet, add the minced garlic and sauté for about 1 minute until fragrant. Sprinkle the whole wheat flour over the garlic and stir to combine. Gradually add the chicken broth and low-fat milk, stirring constantly until the sauce thickens.
- Add Greek Yogurt and Cheese: Reduce the heat to low and mix in the Greek yogurt and grated Parmesan cheese. Stir until the cheese melts and the sauce is creamy.
- Combine and Finish: Add the cooked chicken and pasta into the skillet, tossing everything together until the pasta and chicken are well coated with the sauce. If using spinach, stir it in at this point until wilted.
- Serve Hot: Remove from heat and serve the dish warm, garnished with fresh parsley.
How to Serve Healthy Garlic Parmesan Chicken Pasta
Serve this pasta dish hot and enjoy it as a main course. You can pair it with a side salad or some steamed vegetables for a balanced meal. Garnishing with fresh parsley adds a nice touch and enhances the flavor.
How to Store Healthy Garlic Parmesan Chicken Pasta
To store any leftovers, put the pasta in an airtight container in the fridge. It will last for about 3-4 days. When you are ready to eat it again, simply reheat in the microwave or on the stove until warmed through.
Tips to Make Healthy Garlic Parmesan Chicken Pasta
- Make sure not to overcook the pasta; it should be al dente to maintain a nice texture.
- Feel free to add other vegetables like bell peppers or broccoli for extra nutrients.
- If you want a spicier kick, consider adding a pinch of red pepper flakes to the chicken while it cooks.
Variation
You can easily make this dish vegetarian by substituting the chicken with mushrooms or chickpeas. Additionally, you can use any type of pasta you prefer, even gluten-free options.
FAQs
Can I use regular pasta instead of whole wheat?
Yes, you can use regular pasta if you prefer. However, whole wheat provides more fiber and nutrients.
Can I make this recipe ahead of time?
Yes, you can prepare the sauce and chicken in advance, just combine everything with the pasta when you’re ready to serve.
Is this recipe suitable for meal prep?
Absolutely! This dish is great for meal prep. Just portion it out into containers for easy lunches or dinners throughout the week.
Healthy Garlic Parmesan Chicken Pasta
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Healthy
Description
A delicious and nutritious dish combining whole wheat pasta with lean chicken and a creamy garlic sauce, perfect for busy weeknights.
Ingredients
- 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
- Fresh parsley, chopped (for garnish)
Instructions
- Boil a large pot of salted water and cook the whole wheat pasta according to package directions until al dente. Drain and set aside.
- In a skillet, heat olive oil over medium heat, add cubed chicken, seasoning with paprika, Italian seasoning, salt, and black pepper. Cook until golden brown and fully cooked, about 6-8 minutes. Remove from skillet and set aside.
- Add minced garlic to the same skillet and sauté for about 1 minute until fragrant. Sprinkle whole wheat flour over garlic and stir to combine. Gradually add chicken broth and low-fat milk, stirring constantly until sauce thickens.
- Reduce heat to low, mix in Greek yogurt and grated Parmesan cheese, stirring until cheese melts and sauce is creamy.
- Add cooked chicken and pasta to the skillet, tossing until well coated with sauce. If using spinach, stir in until wilted.
- Remove from heat and serve warm, garnished with fresh parsley.
Notes
For added flavor, consider adding red pepper flakes for a little spice. Store leftovers in an airtight container in the fridge for 3-4 days.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 90mg
Keywords: garlic, chicken, pasta, healthy, quick, vegetarian options