Description
A healthy and creamy garlic Parmesan chicken pasta made with whole wheat pasta, lean chicken breast, and a flavorful garlic Parmesan sauce enriched with Greek yogurt and fresh spinach for a nutritious meal.
Ingredients
Scale
Pasta
- 8 oz whole wheat penne or fettuccine
Chicken and Seasoning
- 2 tbsp olive oil
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- Salt and black pepper, to taste
Garlic Parmesan Sauce
- 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
Additional Ingredients
- 2 cups baby spinach (optional but recommended)
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the 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.
- Season and Cook the Chicken: In a large skillet, heat olive oil over medium-high heat. Season the cubed chicken breasts with paprika, Italian seasoning, salt, and black pepper. Add the chicken to the skillet and cook until golden brown and cooked through, about 6-8 minutes. Remove chicken from 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 in the whole wheat flour and cook for another minute to remove the raw flour taste. Gradually whisk in the low-sodium chicken broth and low-fat milk, stirring constantly to avoid lumps. Bring the mixture to a simmer and cook until the sauce thickens, about 3-5 minutes.
- Add Greek Yogurt and Cheese: Remove the skillet from heat and stir in the plain non-fat Greek yogurt and freshly grated Parmesan cheese until the sauce is creamy and smooth.
- Combine and Finish: Return the cooked chicken to the skillet and add the baby spinach, stirring until the spinach wilts. Add the cooked pasta and toss everything together until well combined and heated through.
- Serve Hot: Garnish with freshly chopped parsley and serve immediately for a warm, comforting meal.
Notes
- Pasta Options: Any short pasta like penne, rotini, or farfalle works well. Choose whole-wheat or high-protein varieties for extra fiber and nutrition.
- Chicken Swap: Use leftover cooked or rotisserie chicken to save time.
- Sauce Thickness: If the sauce becomes too thick, add 1–2 tablespoons of reserved pasta water to loosen it to your preferred consistency.
- Make It Lighter: Greek yogurt is used instead of heavy cream to keep the sauce creamy with fewer calories.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Add a splash of broth when reheating to maintain creaminess.
Nutrition
- Serving Size: 1 serving
- Calories: 420 kcal
- Sugar: 3 g
- Sodium: 450 mg
- Fat: 10 g
- Saturated Fat: 3 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 42 g
- Fiber: 6 g
- Protein: 38 g
- Cholesterol: 80 mg
