Description
Healthy Garlic Parmesan Chicken Pasta is a delightful and nutritious dish that combines the comfort of pasta with the goodness of lean protein, whole grains, and fresh ingredients.
Ingredients
Scale
- 8 ounce whole wheat pasta
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breast, cubed
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon paprika
- 1 teaspoon Italian seasoning
- 2 tablespoon minced garlic
- 2 tablespoon whole wheat flour
- 1 cup chicken broth
- 1/2 cup milk
- 1 cup Greek yogurt
- 1/2 cup grated Parmesan cheese
- 2 cup fresh baby spinach (optional)
Instructions
- Bring a large pot of salted water to a boil and cook the whole wheat pasta according to package instructions until al dente. Reserve some pasta water before draining.
- In a large nonstick skillet, heat 1 tablespoon of olive oil over medium heat. Add the cubed chicken and season with salt, pepper, paprika, and Italian seasoning. Cook for 5-6 minutes until golden and cooked through. Transfer to a plate and set aside.
- In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the minced garlic for 30-60 seconds until fragrant. Sprinkle in the whole wheat flour and stir to form a light roux. Cook for an additional 30 seconds.
- Slowly pour in the chicken broth while whisking constantly to avoid lumps. Add the milk and continue whisking for 2-3 minutes until the sauce thickens.
- Reduce heat to low and stir in the Greek yogurt until fully incorporated. Add the grated Parmesan cheese and stir until melted. If the sauce is too thick, gradually add some reserved pasta water to achieve desired consistency.
- Return the cooked chicken and any accumulated juices to the skillet. Add the cooked pasta and baby spinach (if using). Toss everything together until coated in the creamy Garlic Parmesan sauce and spinach is wilted.
- Divide among plates and garnish with additional chopped parsley and a sprinkle of Parmesan cheese. Serve hot.
Notes
Feel free to customize with seasonal vegetables or protein alternatives like shrimp or tofu. For a gluten-free version, swap whole wheat pasta for gluten-free options.
Nutrition
- Serving Size: 1 plate
- Calories: 450
- Sugar: 3g
- Sodium: 600mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 7g
- Protein: 35g
- Cholesterol: 75mg