Description
This Healthy Garlic Parmesan Chicken Pasta is a nutritious and flavorful dish combining whole wheat pasta, tender chicken breast, and a creamy garlic Parmesan sauce made lighter with Greek yogurt. Enhanced with baby spinach and fresh parsley, it’s a wholesome yet indulgent meal perfect for a satisfying weeknight dinner.
Ingredients
Scale
Pasta
- 8 oz whole wheat penne or fettuccine
Chicken and Seasoning
- 2 tbsp olive oil, divided
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- Salt and black pepper, to taste
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
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
Extras
- 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. Add the whole wheat pasta and cook according to package instructions until al dente. Before draining, save about 1/4 cup of the pasta water to help loosen the sauce later if needed. Drain the pasta and set it aside.
- Season and Cook the Chicken: While the pasta cooks, heat 1 tablespoon of olive oil over medium heat in a large nonstick skillet. Add the cubed chicken breast and season with salt, pepper, paprika, and Italian seasoning. Cook the chicken for 5 to 6 minutes, flipping occasionally, until golden on the outside and cooked through. Transfer the chicken to a plate and set aside.
- Build the Garlic Parmesan Sauce: In the same skillet, add the remaining tablespoon of olive oil. Stir in the minced garlic and sauté for 30 to 60 seconds until fragrant, being careful not to brown it to avoid bitterness. Sprinkle in the whole wheat flour and stir it into the garlic oil to form a light roux. Cook for about 30 seconds to eliminate the raw flour taste. Slowly pour in the chicken broth while whisking constantly to prevent lumps. Add the milk and continue whisking until the sauce thickens, about 2 to 3 minutes.
- Add Greek Yogurt and Cheese: Reduce heat to low and stir in the Greek yogurt until fully incorporated, creating a creamy texture without heaviness. Add the grated Parmesan cheese and stir until melted into the sauce. If the sauce is too thick, add a splash or two of reserved pasta water until the desired consistency is reached.
- Combine and Finish: Return the cooked chicken along with any juices back to the skillet. Toss in the cooked pasta and baby spinach if using. Stir everything together until the pasta and chicken are fully coated in the creamy sauce and the spinach is wilted.
- Serve Hot: Divide the pasta among plates and garnish with chopped fresh parsley and a sprinkle of extra Parmesan cheese. Serve immediately for the best flavor and texture.
Notes
- Save some pasta water when draining to adjust sauce consistency.
- Use fresh garlic and do not brown it to maintain a bright garlic flavor.
- Baby spinach is optional but adds nutrition and color.
- Greek yogurt substitutes heavy cream making the sauce lighter and healthier.
- Whole wheat pasta increases fiber content compared to regular pasta.
- Season chicken well to build layers of flavor in the dish.
Nutrition
- Serving Size: 1 serving (about 1/4 recipe)
- Calories: 420 kcal
- Sugar: 3 g
- Sodium: 350 mg
- Fat: 10 g
- Saturated Fat: 3 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 6 g
- Protein: 38 g
- Cholesterol: 65 mg
