Healthy Garlic Parmesan Chicken Pasta
400kcal
Ingredients
Pasta and Chicken
- 8 oz whole wheat penne or fettuccine Use according to package instructions for cooking.
- 1 lb boneless skinless chicken breasts, cubed Ensure chicken is cut into small cubes for even cooking.
- 2 tbsp olive oil For cooking the chicken.
- 3 cloves garlic, minced Adds flavor to the dish.
- 1/2 tsp paprika For seasoning the chicken.
- 1/2 tsp Italian seasoning
- Salt and black pepper to taste Season to your preference.
Sauce Ingredients
- 1 tbsp whole wheat flour To help thicken the sauce.
- 1 cup low-sodium chicken broth
- 1/2 cup low-fat milk (1% or 2%) Can use almond or oat milk for a dairy-free option.
- 1/2 cup plain non-fat Greek yogurt Adds creaminess without extra calories.
- 1/2 cup freshly grated Parmesan cheese For added flavor.
- 2 cups baby spinach Optional but recommended for nutrition.
- Fresh parsley, chopped for garnish Adds freshness to the dish.
Method
Cooking the Pasta
- Bring a large pot of salted water to a boil. Add the whole wheat penne or fettuccine and cook according to package instructions until al dente. Drain and set aside.
Seasoning and Cooking the Chicken
- In a large skillet, heat the olive oil over medium heat. Season the cubed chicken with paprika, Italian seasoning, salt, and pepper. Add the chicken to the skillet and cook until browned and no longer pink in the center, about 5-7 minutes.
Building the Sauce
- Add the minced garlic to the pan with the chicken, cooking for about 1 minute until fragrant. Sprinkle in the whole wheat flour and stir until combined. Gradually pour in the chicken broth and milk, stirring constantly until the sauce thickens.
Adding Creaminess
- Lower the heat and stir in the Greek yogurt and Parmesan cheese until melted and creamy. If using, add the baby spinach and stir until just wilted.
Combining and Finishing
- Toss the cooked pasta into the sauce, ensuring every piece is well-coated. Adjust seasoning with more salt and pepper, if needed.
Serving
- Garnish with freshly chopped parsley and serve the pasta warm.
Nutrition
Serving1gCalories400kcalCarbohydrates30gProtein35gFat10gSaturated Fat4gSodium600mgFiber5gSugar2g
Notes
For substitutions, swap chicken for turkey or tofu for a vegetarian option. Optional: add vegetables like bell peppers or broccoli for extra nutrition, or sprinkle red pepper flakes for a spicy kick. Store leftovers in an airtight container in the fridge for up to 3 days. To reheat, add a splash of milk or broth to prevent the sauce from thickening too much.