Healthy Garlic Parmesan Chicken Pasta

why make this recipe

Healthy Garlic Parmesan Chicken Pasta is a delicious and nutritious meal. It blends protein-rich chicken, wholesome pasta, and flavorful spices, making it a perfect option for busy weeknight dinners. This dish is not only tasty but also packed with nutrients, which can help you stay healthy while satisfying your cravings. Plus, it’s easy to prepare and can be made in about 30 minutes!

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

1. Cook the Pasta: Boil water in a large pot. Add the whole wheat penne or fettuccine and cook according to package instructions until al dente. Drain and set aside.
2. Season and Cook the Chicken: In a large skillet, heat olive oil over medium heat. Add the cubed chicken, paprika, Italian seasoning, salt, and pepper. Cook the chicken until it is no longer pink and lightly browned.
3. Build the Garlic Parmesan Sauce: Add minced garlic to the skillet and sauté for about 1 minute. Then, sprinkle the whole wheat flour over the chicken and stir to combine.
4. Add Greek Yogurt and Cheese: Slowly pour in the chicken broth and milk, stirring to create a smooth sauce. Once it’s thickened, stir in the Greek yogurt and Parmesan cheese.
5. Combine and Finish: Add the cooked pasta and spinach (if using) to the skillet, tossing everything together until combined. Cook for another few minutes until warmed through.
6. Serve Hot: Enjoy your dish while it’s warm and garnish with fresh parsley.

how to serve Healthy Garlic Parmesan Chicken Pasta

Serve this dish warm in bowls or on plates. You can add a sprinkle of extra Parmesan on top for more flavor. A side of garlic bread or a fresh salad pairs nicely with it.

how to store Healthy Garlic Parmesan Chicken Pasta

To store leftovers, place the pasta in an airtight container and refrigerate. It will stay fresh for up to 3 days. When ready to eat, reheat in the microwave or on the stove, adding a little chicken broth or milk to keep it creamy.

tips to make Healthy Garlic Parmesan Chicken Pasta

• For a spicier kick, consider adding red pepper flakes while cooking the chicken.
• You can swap chicken for shrimp or tofu for a different protein option.
• To save time, prepare all your ingredients and measure them before you start cooking.

variation

You can customize this recipe by adding other vegetables such as bell peppers, mushrooms, or broccoli. These additions can make the dish even more colorful and nutritious.

FAQs

1. Can I use regular pasta instead of whole wheat?
Yes, you can use regular pasta. However, whole wheat pasta is a healthier option as it has more fiber.

2. Can I make this recipe ahead of time?
Yes, you can prepare the sauce and cook the chicken beforehand. Just mix in the pasta and spinach when you are ready to serve.

3. Is this dish suitable for meal prep?
Absolutely! It stores well and can be a part of your weekly meal prep. Just divide it into portions and reheat as needed.

Healthy Garlic Parmesan Chicken Pasta

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A nutritious and delicious meal blending protein-rich chicken, whole wheat pasta, and flavorful spices, perfect for busy weeknight dinners.

• Total Time: 30 minutes
• Yield: 4 servings 1x

Ingredients

Scale 1x2x3x

• 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)

Instructions

1. Boil water in a large pot. Add the whole wheat penne or fettuccine and cook according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat olive oil over medium heat. Add the cubed chicken, paprika, Italian seasoning, salt, and pepper. Cook the chicken until it is no longer pink and lightly browned.
3. Add minced garlic to the skillet and sauté for about 1 minute. Sprinkle the whole wheat flour over the chicken and stir to combine.
4. Slowly pour in the chicken broth and milk, stirring to create a smooth sauce. Once it’s thickened, stir in the Greek yogurt and Parmesan cheese.
5. Add the cooked pasta and spinach (if using) to the skillet, tossing everything together until combined. Cook for another few minutes until warmed through.
6. Serve hot and garnish with fresh parsley.

Notes

For a spicier kick, consider adding red pepper flakes while cooking the chicken. You can swap chicken for shrimp or tofu for a different protein option. To save time, prepare all your ingredients and measure them before you start cooking.

• Author: aymane-mouraigmail-com-2
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Main Course
• Method: Stovetop
• Cuisine: Italian
• Diet: Healthy

Nutrition

• Serving Size: 1 serving
• Calories: 400
• Sugar: 6g
• Sodium: 350mg
• Fat: 10g
• Saturated Fat: 3g
• Unsaturated Fat: 4g
• Trans Fat: 0g
• Carbohydrates: 45g
• Fiber: 5g
• Protein: 28g
• Cholesterol: 70mg

Keywords: garlic, pasta, chicken, healthy, quick dinner