Description
A healthy and creamy Garlic Parmesan Chicken Pasta made with whole wheat pasta, tender chicken breasts, a flavorful garlic Parmesan sauce, and nutritious baby spinach. This dish uses Greek yogurt to keep it light and packed with protein, perfect for a wholesome family 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
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
Vegetables and Garnish
- 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, then add the whole wheat penne or fettuccine. Cook according to package instructions until al dente, about 10-12 minutes. Drain and set aside, reserving a bit of pasta water.
- Season and Cook the Chicken: While the pasta cooks, heat olive oil in a large skillet over medium-high heat. Add cubed chicken breasts, season with paprika, Italian seasoning, salt, and black pepper. Cook until the chicken is browned and cooked through, about 6-8 minutes. Remove chicken from skillet and set aside.
- Build the Garlic Parmesan Sauce: In the same skillet, add minced garlic and sauté for 1 minute until fragrant. Sprinkle whole wheat flour over the garlic and stir to combine, cooking for another minute to form a roux. Slowly whisk in low-sodium chicken broth and low-fat milk, stirring constantly 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 melted and smooth. Be careful not to boil after adding yogurt to prevent curdling.
- Combine and Finish: Return cooked chicken to the skillet along with the drained pasta. Add baby spinach and toss everything together over low heat until spinach wilts and the pasta is well coated with sauce. If the sauce is too thick, add 1-2 tablespoons of reserved pasta water to loosen it up.
- Serve Hot: Transfer the pasta to serving plates and garnish with freshly chopped parsley. Serve immediately for best flavor.
Notes
- Pasta Options: Any short pasta like rotini or farfalle works well; whole wheat or high-protein pasta boosts fiber and protein.
- Chicken Swap: Use leftover cooked or rotisserie chicken to save time.
- Sauce Thickness: Add reserved pasta water if the sauce becomes too thick to reach preferred consistency.
- Make It Lighter: Greek yogurt replaces heavy cream for a creamy texture with fewer calories.
- Storage: Store leftovers in an airtight container in the refrigerator up to 3 days; add a splash of broth when reheating to refresh the sauce.
Nutrition
- Serving Size: 1 serving
- Calories: 450 kcal
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 12 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 6 g
- Protein: 38 g
- Cholesterol: 75 mg
