Healthy Garlic Parmesan Chicken Pasta That's Guilt-Free Goodness
This Healthy Garlic Parmesan Chicken Pasta is a delicious, nutritious dish that combines whole wheat pasta with protein-rich ingredients, making it a guilt-free indulgence.
Equipment
- - Large pot
- - Skillet
- - Measuring cups
- - Measuring spoons
- Whisk
Ingredients
For the Pasta
- 8 oz Whole Wheat Penne or Fettuccine Alternatively, rotini or farfalle can be used.
For the Chicken
- 1 lb Boneless Skinless Chicken Breasts (cubed) Cooked chicken can speed up prep time.
For the Sauce
- 1 tbsp Olive Oil Use extra virgin for richer taste.
- 2 cloves Garlic Cloves (minced) Fresh garlic is best for maximum flavor.
- 1 tsp Paprika Cayenne can be added for heat.
- 1 tsp Italian Seasoning A mix of dried herbs can be used.
- 2 tbsp Whole Wheat Flour Cornstarch can be used as a gluten-free alternative.
- 2 cups Low-Sodium Chicken Broth Vegetable broth works for a vegetarian option.
- 1 cup Low-Fat Milk (1% or 2%) Almond or oat milk makes it dairy-free.
- 1 cup Plain Non-Fat Greek Yogurt Avoid substitutes for best texture.
- 1/2 cup Freshly Grated Parmesan Cheese Use freshly grated for superior taste.
For the Veggies
- 2 cups Baby Spinach Kale can be used as a substitute.
Seasoning
- to taste Salt
- to taste Black Pepper
- optional Fresh Parsley For garnish.
Instructions
Cooking Steps
- Cook Pasta: Boil 8 oz of whole wheat penne or fettuccine in a large pot of salted water until al dente, usually about 8-10 minutes. Reserve 1/4 cup of the pasta water, then drain and set aside.
- Cook Chicken: In a skillet, heat 1 tablespoon of olive oil over medium heat. Season cubed chicken with salt, pepper, paprika, and Italian seasoning. Cook for 5-6 minutes until the chicken is golden brown and fully cooked, then set it aside.
- Prepare Sauce: In the same skillet, heat the remaining olive oil. Add the minced garlic and sauté for 30-60 seconds, just until fragrant—be careful not to let it brown as that will make it bitter.
- Thicken Sauce: Stir in 2 tablespoons of whole wheat flour and cook for 30 seconds. Slowly whisk in the low-sodium chicken broth, followed by the low-fat milk. Continue whisking until the sauce thickens, about 2-3 minutes.
- Add Creaminess: Reduce the heat to low and gently stir in the plain non-fat Greek yogurt until smooth, then mix in the freshly grated Parmesan cheese until it melts. Use the reserved pasta water to adjust the sauce’s consistency as needed.
- Combine Ingredients: Add the cooked chicken back to the skillet, tossing in the cooked pasta. If using, add the baby spinach and stir until everything is evenly coated and the spinach has wilted.
- Serve: Divide the creamy pasta onto plates, garnish with fresh parsley, and serve immediately for a delightful and nutritious meal.
Notes
Optional: For an extra touch, sprinkle some additional Parmesan before serving!