Description
Healthy Garlic Parmesan Chicken Pasta is a deliciously creamy and protein-packed dish that you can whip up in just 25 minutes. This lightened version of classic comfort food combines tender chicken with a rich garlic parmesan sauce, made without heavy cream, making it perfect for busy weeknights or meal prepping for healthy lunches. With its nutritious ingredients and customizable nature, this dish is ideal for family dinners or impressing guests with minimal effort.
Ingredients
Scale
- 8 oz whole wheat penne or fettuccine
- 1 lb boneless skinless chicken breasts, cubed
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 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)
Instructions
- Cook the pasta in salted boiling water according to package instructions. Drain and set aside.
- In a skillet over medium heat, add olive oil and cooked cubed chicken seasoned with salt, pepper, paprika, and Italian seasoning until browned.
- Stir in minced garlic and sauté until fragrant. Sprinkle flour over the chicken and mix well.
- Gradually add chicken broth and low-fat milk while stirring until slightly thickened. Remove from heat and blend in Greek yogurt and Parmesan cheese until smooth.
- Toss the pasta into the skillet with the sauce and fold in baby spinach if desired.
- Serve hot, garnished with fresh parsley.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 plate (approximately 350g)
- Calories: 420
- Sugar: 6g
- Sodium: 520mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 52g
- Fiber: 6g
- Protein: 35g
- Cholesterol: 85mg