Description
A quick and healthy pasta dish combining garlic and Parmesan in a creamy sauce with whole wheat pasta and lean chicken.
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 but recommended)
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the Pasta: In a large pot, boil salted water and add the whole wheat penne or fettuccine. Cook according to package instructions until al dente, then drain and set aside.
- Season and Cook the Chicken: Heat olive oil in a large skillet over medium heat. Add cubed chicken, sprinkle with paprika, Italian seasoning, salt, and black pepper. Cook until the chicken is golden brown and cooked through—about 6-8 minutes. Remove chicken from the skillet and set aside.
- Build the Garlic Parmesan Sauce: In the same skillet, add minced garlic and sauté until fragrant—about 1 minute. Stir in the whole wheat flour, cooking for another minute. Gradually whisk in chicken broth and milk, allowing it to thicken for about 2-3 minutes.
- Blend in Greek Yogurt and Cheese: Remove the skillet from the heat and stir in Greek yogurt and Parmesan cheese until creamy and well-combined.
- Combine and Finish: Add the cooked chicken and drained pasta to the sauce, tossing gently to coat. If desired, fold in baby spinach until wilted.
- Serve Hot: Plate your dish and garnish with freshly chopped parsley. Enjoy!
Notes
Feel free to use gluten-free pasta or swap the chicken for a plant-based protein to cater to dietary preferences.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Sauteing
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 6g
- Sodium: 350mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 60mg
Keywords: healthy pasta, garlic parmesan, chicken pasta, quick recipe, weeknight dinner