Healthy Garlic Parmesan Chicken Pasta Recipe
This Healthy Garlic Parmesan Chicken Pasta is a nutritious and flavorful dish featuring whole wheat pasta, tender chicken breasts, and a creamy garlic parmesan sauce made with Greek yogurt and low-fat milk. Enhanced with baby spinach for added greens and seasoned with Italian herbs, this recipe is a perfect wholesome weeknight meal that’s both satisfying and easy to prepare.
- Prep Time: 6 minutes
- Cook Time: 25 minutes
- Total Time: 31 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian-American
- Diet: Low Fat
Ingredients
Scale
Pasta
- 8 oz whole wheat penne or fettuccine
Chicken and Seasonings
- 2 tbsp olive oil
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- Salt and black pepper, to taste
Sauce
- 3 garlic cloves, minced
- 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
Vegetables and Garnish
- 2 cups baby spinach (optional but recommended)
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the Pasta: Cook 8 oz whole wheat penne or fettuccine according to package directions until al dente. Drain thoroughly and set aside to be combined later with the sauce and chicken.
- Season and Sauté the Chicken: Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the cubed chicken along with paprika, Italian seasoning, salt, and black pepper. Sauté, stirring occasionally, until the chicken is browned on the outside and cooked through internally, approximately 6 to 8 minutes.
- Build the Garlic Parmesan Sauce: To the skillet with the chicken, add minced garlic and sprinkle the whole wheat flour over it. Stir to coat the chicken and garlic evenly. Gradually pour in the low-sodium chicken broth and low-fat milk while stirring continuously. Reduce the heat slightly and allow the mixture to simmer until the sauce thickens slightly, ensuring it is smooth and creamy.
- Add Greek Yogurt and Cheese: Lower the heat to low and stir in the plain non-fat Greek yogurt and freshly grated Parmesan cheese. Mix gently until the sauce becomes silky and creamy, making sure the yogurt doesn’t curdle.
- Combine and Finish: Add the cooked pasta and baby spinach to the skillet. Toss gently to fully coat the pasta with the sauce and to wilt the spinach evenly throughout the dish.
- Serve Hot: Garnish the pasta generously with chopped fresh parsley and serve immediately while warm for the best flavor and texture.
Notes
- Use whole wheat pasta for added fiber and nutrients compared to regular pasta.
- Be sure to stir the sauce constantly after adding Greek yogurt to prevent curdling and to achieve a smooth texture.
- Baby spinach is optional but adds valuable vitamins and a slight earthy flavor.
- You can substitute low-fat milk with unsweetened almond milk for a lighter version, but it may slightly change the creaminess.
- Adjust seasoning to your taste; adding a pinch of red pepper flakes can add a nice subtle heat.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Keywords: Healthy garlic parmesan chicken pasta, whole wheat pasta recipe, low-fat chicken pasta, Greek yogurt pasta sauce, easy weeknight dinner, baby spinach pasta