Name: Healthy Garlic Parmesan Chicken Pasta
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Italian
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)

Description

A delicious and nutritious dish combining whole wheat pasta with lean chicken and a creamy garlic sauce, perfect for busy weeknights.

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
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