Description
A quick and creamy garlic Parmesan chicken pasta dish that’s healthy and budget-friendly.
Ingredients
Scale
- 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)
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the Pasta: Begin by boiling salted water in a large pot. Add the whole wheat penne or fettuccine and cook according to package instructions. Drain and set aside.
- Season and Cook the Chicken: In a large skillet, heat olive oil over medium heat. Season the cubed chicken with salt, pepper, paprika, and Italian seasoning. Cook until the chicken is golden brown and cooked through (about 6-8 minutes). Remove the chicken and set it aside.
- Build the Garlic Parmesan Sauce: In the same skillet, add minced garlic and sauté for about a minute until fragrant. Stir in the whole wheat flour, then gradually add the chicken broth and milk, whisking continuously. Allow it to simmer for a few minutes until thickened.
- Add Greek Yogurt and Cheese: Lower the heat and mix in Greek yogurt and Parmesan cheese. Stir until the cheese has melted and the sauce is smooth.
- Combine and Finish: Return the cooked chicken to the skillet and add the cooked pasta, tossing everything until well-coated. Mix in baby spinach if using, and cook until wilted.
- Serve Hot: Plate your pasta, garnishing with fresh parsley. Enjoy this flavorful and nutritious dish!
Notes
For extra flavor, consider marinating the chicken in garlic and olive oil for 30 minutes before cooking. Experiment with sun-dried tomatoes, olives, or lemon juice for a twist.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 5g
- Sodium: 370mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 80mg
Keywords: pasta, chicken, garlic, healthy, quick meal