Healthy Garlic Parmesan Chicken Pasta Recipe
This Healthy Garlic Parmesan Chicken Pasta combines whole wheat pasta with tender chicken breast, a flavorful garlic Parmesan sauce, and nutrient-rich baby spinach for a wholesome and delicious weeknight dinner. Lightened up with low-fat dairy and Greek yogurt, this dish offers comforting creaminess without excessive calories or fat.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Pasta
- 8 oz whole wheat penne or fettuccine
Chicken and Seasonings
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- Salt and black pepper, to taste
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- 1 tbsp whole wheat flour
Sauce
- 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
Vegetables & Garnish
- 2 cups baby spinach (optional but recommended)
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil. Add the whole wheat penne or fettuccine and cook according to package instructions until al dente. Drain and set aside.
- Sauté the Chicken: In a large skillet, heat olive oil over medium-high heat. Add the cubed chicken breasts, season with salt, black pepper, paprika, and Italian seasoning. Cook until the chicken is browned and cooked through, about 5-7 minutes. Remove chicken from skillet and set aside.
- Sauté Garlic: In the same skillet, reduce heat to medium and add the minced garlic. Sauté for about 30 seconds until fragrant, being careful not to burn it.
- Make the Sauce: Sprinkle the whole wheat flour over the garlic and stir constantly for about 1 minute to create a roux. Gradually whisk in the low-sodium chicken broth and low-fat milk until smooth. Allow the sauce to simmer gently, stirring frequently, until it thickens, about 3-5 minutes.
- Add Yogurt and Cheese: Remove the skillet from heat and stir in the plain non-fat Greek yogurt and freshly grated Parmesan cheese until smooth and creamy. Adjust seasoning with salt and pepper as needed.
- Combine and Add Spinach: Return the cooked chicken to the skillet along with the drained pasta. Toss everything together until well coated with the sauce. Add the baby spinach and stir until wilted, about 2 minutes.
- Serve: Garnish with fresh chopped parsley and serve the pasta warm for a comforting, healthy meal.
Notes
- Use whole wheat pasta to increase fiber content and add a nutty flavor.
- Low-fat milk and non-fat Greek yogurt keep the sauce creamy but lower in calories and fat.
- Baby spinach boosts the nutrient profile with vitamins and minerals and adds color.
- If you prefer a thicker sauce, add a touch more flour during the roux step or simmer sauce longer.
- Fresh garlic enhances flavor but can be substituted with garlic powder in a pinch.
- Adjust seasoning to taste as low-sodium broth may require additional salt.
Keywords: healthy chicken pasta, garlic parmesan pasta, whole wheat pasta recipe, low fat chicken dinner, easy weeknight meal, creamy pasta with chicken