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Healthy Garlic Parmesan Chicken Pasta is a delightful dish that combines the rich flavors of garlic and Parmesan with wholesome ingredients, making it an excellent choice for any weeknight dinner. This recipe is not only quick to prepare but also packed with nutrition, making it a favorite in many households.
Why You’ll Love This Healthy Garlic Parmesan Chicken Pasta:
- Flavorful and Creamy: The garlic and Parmesan create a rich, creamy sauce that will have everyone asking for seconds.
- Quick and Easy: Prepared in just 30 minutes, it’s perfect for busy weeknights.
- Healthy Ingredients: Whole wheat pasta and Greek yogurt keep this dish lighter while still being satisfying.
- Family-Friendly: Kid-approved, even picky eaters will love this delicious pasta.
- Meal Prep Friendly: Make it ahead of time for easy lunches or dinners throughout the week.
Ingredients Needed:
For the Pasta:
- 8 oz whole wheat penne or fettuccine
For the Chicken:
- 1 lb boneless skinless chicken breasts, cubed
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
For the Sauce:
- 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
- Salt and black pepper, to taste
For Garnish:
- 2 cups baby spinach (optional but recommended)
- Fresh parsley, chopped (for garnish)
Step-by-Step Instructions:
- Cook the Pasta: In a large pot of salted boiling water, cook the whole wheat pasta 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 heat. Add cubed chicken breasts, season with paprika, Italian seasoning, salt, and pepper. Cook until golden brown and cooked through, about 7–10 minutes.
- Build the Garlic Parmesan Sauce: Add minced garlic to the skillet and sauté for 1 minute until fragrant. Sprinkle whole wheat flour over the mixture, stirring for another minute.
- Add Greek Yogurt and Cheese: Gradually pour in chicken broth and low-fat milk, stirring continuously until the sauce starts to thicken. Reduce heat to low, and stir in Greek yogurt and Parmesan cheese until melted and creamy.
- Combine and Finish: Add the cooked pasta and baby spinach (if using) to the skillet. Toss gently until the spinach wilts and everything is well combined.
- Serve Hot: Spoon the delicious Garlic Parmesan Chicken Pasta onto plates and garnish with fresh parsley for a beautiful presentation.
Serving Suggestions for Healthy Garlic Parmesan Chicken Pasta
This dish pairs beautifully with a side salad or steamed vegetables for a complete meal. Feel free to add a slice of whole-grain bread to mop up that creamy sauce for an extra indulgence without the guilt!
Tips for Success with Healthy Garlic Parmesan Chicken Pasta
- Cook Pasta Al Dente: This ensures that the pasta maintains its texture once mixed with the sauce.
- Choose Fresh Ingredients: Using fresh garlic and high-quality Parmesan cheese will enhance the dish’s flavors significantly.
- Don’t Overcook the Chicken: Keep an eye on the chicken while cooking to ensure it remains juicy and tender.
- Adjust Seasoning to Taste: Feel free to add more or less salt and pepper according to your preference.
- Rest Before Serving: Letting the dish sit for a few minutes before serving allows the flavors to meld beautifully.
Variations
For added nutrition, toss in seasonal vegetables like bell peppers, zucchini, or broccoli. You can also substitute the chicken with shrimp or tofu for a different protein option.
FAQs
Can I use regular pasta instead of whole wheat?
Yes, you can substitute with any type of pasta, though whole wheat or higher-fiber options add more nutrition.
Can I make this dish ahead of time?
Absolutely! You can prepare the chicken and sauce in advance, then combine them with freshly cooked pasta just before serving.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave.
Servings: 4 servings
Calories: 400kcal
Ingredients
For the Pasta
- 8 oz whole wheat penne or fettuccine
For the Chicken
- 1 lb boneless skinless chicken breasts, cubed
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
For the Sauce
- 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
- Salt and black pepper, to taste
For Garnish
- 2 cups baby spinach (optional but recommended)
- Fresh parsley, chopped (for garnish)
Instructions
Cook the Pasta
- In a large pot of salted boiling water, cook the whole wheat pasta 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 heat. Add cubed chicken breasts, season with paprika, Italian seasoning, salt, and pepper. Cook until golden brown and cooked through, about 7–10 minutes.
Build the Garlic Parmesan Sauce
- Add minced garlic to the skillet and sauté for 1 minute until fragrant. Sprinkle whole wheat flour over the mixture, stirring for another minute.
Add Greek Yogurt and Cheese
- Gradually pour in chicken broth and low-fat milk, stirring continuously until the sauce starts to thicken. Reduce heat to low, and stir in Greek yogurt and Parmesan cheese until melted and creamy.
Combine and Finish
- Add the cooked pasta and baby spinach (if using) to the skillet. Toss gently until the spinach wilts and everything is well combined.
Serve Hot
- Spoon the delicious Garlic Parmesan Chicken Pasta onto plates and garnish with fresh parsley for a beautiful presentation.
Notes
Cook pasta al dente to maintain texture. Use fresh ingredients for enhanced flavor. Adjust seasoning to taste. Rest before serving for better flavor melding.
Nutrition
Serving: 1g | Calories: 400kcal | Carbohydrates: 45g | Protein: 30g | Fat: 12g | Saturated Fat: 4g | Sodium: 600mg | Fiber: 6g | Sugar: 3g
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