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Healthy Garlic Parmesan Chicken Pasta

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
  • 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