Garlic Parmesan Chicken Pasta
why make this recipe
Healthy Garlic Parmesan Chicken Pasta is a delightful dish that combines hearty chicken, delicious pasta, and rich flavors without feeling guilty about what you eat. It’s a perfect meal for busy weeknights, packed with protein and nutrients. Using whole wheat pasta and Greek yogurt makes it healthier while still being comforting and satisfying. Plus, it’s easy to make and full of flavor, making it a hit for the whole family!
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: Begin by bringing a pot of salted water to a boil. Add the whole wheat penne or fettuccine and cook according to package instructions until al dente. Drain the pasta and set aside.
- Season and Cook the Chicken: In a large skillet, heat the olive oil over medium heat. Add the cubed chicken breasts, seasoning them with paprika, Italian seasoning, salt, and black pepper. Cook until the chicken is golden and cooked through, about 5-7 minutes.
- Build the Garlic Parmesan Sauce: Add the minced garlic to the skillet and cook for about 30 seconds until fragrant. Stir in the whole wheat flour and mix it in well. Gradually pour in the chicken broth and low-fat milk, stirring constantly until the sauce thickens.
- Add Greek Yogurt and Cheese: Remove the skillet from heat and mix in the Greek yogurt and freshly grated Parmesan cheese until creamy and smooth.
- Combine and Finish: Add the cooked pasta and baby spinach (if using) to the skillet. Toss everything together until well coated in the sauce. Adjust seasoning with more salt and pepper if needed.
- Serve Hot: Divide the pasta into servings and garnish with chopped fresh parsley before enjoying.
how to serve Healthy Garlic Parmesan Chicken Pasta
Serve Healthy Garlic Parmesan Chicken Pasta hot, directly from the skillet. It’s great on its own or alongside a fresh side salad or garlic bread. This dish is perfect for family dinners or meal prep for the week ahead.
how to store Healthy Garlic Parmesan Chicken Pasta
To store leftovers, allow the pasta to cool to room temperature. Transfer it to an airtight container and refrigerate for up to 3 days. When ready to eat, reheat in a microwave or on the stove over low heat, adding a splash of milk if the sauce seems too thick.
tips to make Healthy Garlic Parmesan Chicken Pasta
- Use freshly grated Parmesan cheese for the best flavor.
- Feel free to add other veggies like bell peppers or broccoli for added nutrition.
- Adjust the thickness of the sauce by adding more broth or milk as desired.
- For a touch of heat, consider adding red pepper flakes when cooking the chicken.
variation
For a vegetarian version, substitute the chicken with chickpeas or tofu. You can also use any type of pasta you prefer, such as gluten-free pasta or zucchini noodles for a low-carb option.
FAQs
1. Can I make this dish ahead of time?
Yes, you can prepare the sauce and cook the pasta ahead of time. Just store them separately and combine them when ready to serve.
2. Is this recipe suitable for meal prep?
Absolutely! Healthy Garlic Parmesan Chicken Pasta is great for meal prep. Just package it in individual servings for quick, healthy lunches or dinners during the week.
3. Can I freeze the leftovers?
Yes, you can freeze leftovers. Just make sure to store them in an airtight container. They should last for about 2-3 months. Reheat properly when you’re ready to eat.
Healthy Garlic Parmesan Chicken Pasta
Ingredients
Pasta Ingredients
- 8 oz whole wheat penne or fettuccine use according to package instructions
Chicken and Sauce Ingredients
- 2 tbsp olive oil
- 3 cloves garlic, 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 use freshly grated for best flavor
- 2 cups baby spinach optional but recommended
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
Cooking the Pasta
- Bring a pot of salted water to a boil.
- Add the whole wheat penne or fettuccine and cook according to package instructions until al dente.
- Drain the pasta and set aside.
Cooking the Chicken
- In a large skillet, heat the olive oil over medium heat.
- Add the cubed chicken breasts, seasoning with paprika, Italian seasoning, salt, and black pepper.
- Cook until the chicken is golden and cooked through, about 5-7 minutes.
Building the Sauce
- Add the minced garlic to the skillet and cook for about 30 seconds until fragrant.
- Stir in the whole wheat flour and mix it in well.
- Gradually pour in the chicken broth and low-fat milk, stirring constantly until the sauce thickens.
Finishing the Dish
- Remove the skillet from heat and mix in the Greek yogurt and freshly grated Parmesan cheese until creamy and smooth.
- Add the cooked pasta and baby spinach (if using) to the skillet and toss until well coated in the sauce.
- Adjust seasoning with more salt and pepper if needed.
Serving
- Divide the pasta into servings and garnish with chopped fresh parsley before enjoying.
