Healthy Garlic Parmesan Chicken Pasta Recipe
This Healthy Garlic Parmesan Chicken Pasta combines whole wheat pasta with tender cubed chicken breasts in a creamy garlic Parmesan sauce made lighter with low-fat milk and Greek yogurt. Enhanced with baby spinach and Italian seasoning, this nutritious and flavorful dish offers a balanced dinner option that’s rich in protein, fiber, and essential nutrients without excess fat or calories.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 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 Seasoning
- 1 lb boneless skinless chicken breasts, cubed
- Salt and black pepper, to taste
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
Sauce
- 2 tbsp olive oil
- 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: 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 heat. Add minced garlic and sauté until fragrant, about 1 minute. Add cubed chicken breasts, season with salt, black pepper, paprika, and Italian seasoning. Cook, stirring occasionally, until the chicken is cooked through and lightly browned, about 6-8 minutes.
- Prepare the Sauce Base: Sprinkle whole wheat flour over the cooked chicken and stir well to coat. Cook for 1-2 minutes to eliminate the raw flour taste.
- Add Liquids and Thicken: Gradually pour in the low-sodium chicken broth while stirring continuously to prevent lumps. Then add the low-fat milk, stirring until the sauce begins to thicken, about 3-4 minutes.
- Incorporate Yogurt and Cheese: Reduce heat to low and stir in the non-fat Greek yogurt and freshly grated Parmesan cheese. Mix until smooth and creamy, making sure not to boil to prevent yogurt curdling.
- Add Spinach and Mix Pasta: Stir in the baby spinach and cook until wilted, about 2 minutes. Add the drained pasta to the skillet and toss everything together to combine and coat the pasta evenly with the sauce.
- Serve: Remove from heat and garnish with freshly chopped parsley. Serve immediately for the best flavor and texture.
Notes
- Use whole wheat pasta for added fiber and nutrients.
- Greek yogurt adds creaminess with less fat than heavy cream or full-fat cheese.
- Baby spinach can be substituted with kale or other leafy greens.
- Adjust seasoning salt and pepper to your preference; consider low sodium broth for reduced salt intake.
- To keep the sauce from curdling, avoid boiling after adding yogurt.
- This dish can be prepared gluten-free by using gluten-free pasta and flour substitute.
Keywords: healthy chicken pasta, garlic parmesan chicken, whole wheat pasta recipe, low fat pasta dish, Greek yogurt pasta sauce, spinach chicken pasta