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!
Nutrition
Serving: 1gCalories: 450kcalCarbohydrates: 55gProtein: 35gFat: 10gSaturated Fat: 3gSodium: 440mgFiber: 6gSugar: 4g
Notes
Leftover 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.
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