I can still remember the first time I made Healthy Garlic Parmesan Chicken Pasta. The aroma of garlic sizzling in olive oil filled my kitchen, making my mouth water in anticipation. As the pasta cooked, I felt a sense of comfort knowing I was creating a wholesome meal for my family. We gathered around the table, laughter and conversation mixing with the delicious scent wafting through the air. This dish is not just about nourishment; it’s about sharing good moments with loved ones. What makes this recipe special is that it combines flavorful ingredients in a healthy way, showing how simple meals can be both hearty and wholesome.
Why Make This Recipe
Healthy Garlic Parmesan Chicken Pasta is a wonderful choice for those busy weeknights when you want to whip up something nourishing yet quick. It’s light on calories but rich in flavor thanks to the fresh ingredients and seasonings. Plus, this dish packs in protein with the chicken and offers a healthy dose of fiber from the whole wheat pasta. It’s a great meal for the whole family and can easily be customized to fit your preferences.
How to Make Healthy Garlic Parmesan Chicken Pasta
Ingredients:
- 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)
Directions:
- Cook the Pasta: Start by boiling water in a large pot. Add the whole wheat pasta and cook according to package instructions until al dente. Drain and set aside.
- Season and Cook the Chicken: In a large skillet, heat the olive oil over medium heat. Add the cubed chicken, along with paprika, Italian seasoning, salt, and pepper. Cook until the chicken is browned and cooked through, about 5-7 minutes. Remove chicken from the skillet.
- Build the Garlic Parmesan Sauce: In the same skillet, add the minced garlic and sauté for about a minute until fragrant. Then, sprinkle the whole wheat flour over the garlic and stir to combine. Gradually whisk in the chicken broth and low-fat milk, letting the mixture simmer for a few minutes until slightly thickened.
- Add Greek Yogurt and Cheese: Remove the skillet from the heat and stir in the Greek yogurt and Parmesan cheese until well combined.
- Combine and Finish: Return the cooked chicken and pasta to the skillet. If using, add the baby spinach. Gently toss everything together until the spinach wilts and everything is well coated in the sauce.
- Serve Hot: Garnish with fresh parsley and enjoy your Healthy Garlic Parmesan Chicken Pasta warm!
How to Serve Healthy Garlic Parmesan Chicken Pasta
To serve Healthy Garlic Parmesan Chicken Pasta, plate it in warm bowls and sprinkle additional Parmesan cheese on top if desired. A side of garlic bread or a fresh salad pairs nicely with this dish, adding more variety to your meal.
How to Store Healthy Garlic Parmesan Chicken Pasta
Leftover Healthy Garlic Parmesan Chicken Pasta can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it in the microwave or on the stovetop, adding a splash of broth or milk to loosen the sauce if it thickens.
Tips to Make Healthy Garlic Parmesan Chicken Pasta
- Make sure not to overcook the pasta; al dente pasta will hold its shape and texture beautifully when mixed with the sauce.
- Feel free to add vegetables like bell peppers or broccoli for extra color and nutrition.
- Adjust the garlic and cheese according to your taste preferences; you can always add more for a stronger flavor.
Variation
This recipe can easily become a shrimp or veggie pasta by substituting the chicken. Simply replace it with shrimp and cook it similarly, or add extra vegetables in place of the chicken for a plant-based dish.
FAQs
Can I use regular pasta instead of whole wheat?
Yes, you can use regular pasta, but whole wheat pasta adds more fiber and nutrition to the meal.
Can I make this recipe ahead of time?
Absolutely! You can prepare the sauce and cook the chicken ahead of time. Just combine everything when you’re ready to serve.
What other protein can I use?
In addition to chicken or shrimp, you can use cooked turkey, tofu, or even beans for a vegetarian option.
Healthy Garlic Parmesan Chicken Pasta
Ingredients
Pasta
- 8 oz whole wheat penne or fettuccine Feel free to use your pasta of choice.
Chicken
- 1 lb boneless skinless chicken breasts, cubed Substitute with shrimp or vegetables for variation.
Sauce Ingredients
- 2 tbsp olive oil For cooking the chicken.
- 3 cloves garlic, minced Adjust quantity for stronger garlic flavor.
- 1/2 tsp paprika Adds flavor and color.
- 1/2 tsp Italian seasoning Use fresh herbs if available.
- 1 tbsp whole wheat flour For thickening the sauce.
- 1 cup low-sodium chicken broth Using low-sodium helps control salt levels.
- 1/2 cup low-fat milk (1% or 2%) Can opt for dairy-free alternatives.
- 1/2 cup plain non-fat Greek yogurt Adds creaminess and protein.
- 1/2 cup freshly grated Parmesan cheese Feel free to add more for a cheesier flavor.
- 2 cups baby spinach Optional but recommended for added nutrition.
- Salt and black pepper, to taste Adjust seasoning according to preference.
- Fresh parsley, chopped (for garnish) Enhances the presentation.
Method
Cooking the Pasta
- Start by boiling water in a large pot. Add the whole wheat pasta and cook according to package instructions until al dente. Drain and set aside.
Cooking the Chicken
- In a large skillet, heat the olive oil over medium heat. Add the cubed chicken, along with paprika, Italian seasoning, salt, and pepper. Cook until the chicken is browned and cooked through, about 5-7 minutes. Remove chicken from the skillet.
Building the Sauce
- In the same skillet, add the minced garlic and sauté for about a minute until fragrant.
- Sprinkle the whole wheat flour over the garlic and stir to combine.
- Gradually whisk in the chicken broth and low-fat milk, letting the mixture simmer for a few minutes until slightly thickened.
Finishing Touches
- Remove the skillet from the heat and stir in the Greek yogurt and Parmesan cheese until well combined.
- Return the cooked chicken and pasta to the skillet. If using, add the baby spinach. Gently toss everything together until the spinach wilts and everything is well coated in the sauce.
Serving
- Garnish with fresh parsley and enjoy your Healthy Garlic Parmesan Chicken Pasta warm!