why make this recipe
Healthy Garlic Parmesan Chicken Pasta is a delicious dish that combines the goodness of whole wheat pasta with lean chicken and fresh ingredients. It’s an easy recipe that offers great flavor without sacrificing nutrition. Perfect for busy weeknights, this meal is quick to prepare and satisfying, making it a family favorite. Plus, it includes Greek yogurt and low-fat milk to create a creamy sauce without adding too many calories.
how to make Healthy Garlic Parmesan Chicken Pasta
Ingredients :
- 8 oz whole wheat penne or fettuccine
- 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
- 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)
- Fresh parsley, chopped (for garnish)
Directions :
Cook the Pasta: Bring a large pot of salted water to a boil. Add whole wheat pasta and cook according to package instructions until al dente. Before draining, save about 1/4 cup of the pasta water; drain and set aside.
Season and Cook the Chicken: While the pasta cooks, heat 1 tablespoon of olive oil over medium heat in a large nonstick skillet. Add cubed chicken breast, then season with salt, pepper, paprika, and Italian seasoning. Cook the chicken for about 5–6 minutes, flipping occasionally, until golden on the outside and cooked through. Transfer the chicken to a plate and set aside.
Build the Garlic Parmesan Sauce: In the same skillet, add the remaining tablespoon of olive oil. Stir in the minced garlic and sauté for 30–60 seconds, until fragrant. Be careful not to let it brown. Next, sprinkle in the whole wheat flour and stir it into the garlic oil to form a light roux. Cook for about 30 seconds to remove the raw flour taste. Slowly pour in the chicken broth while whisking constantly to avoid lumps. Add the milk and continue whisking until the sauce begins to thicken—this should take about 2–3 minutes.
Add Greek Yogurt and Cheese: Reduce the heat to low and stir in the Greek yogurt. Mix well until fully incorporated for a creamy texture without the heaviness of cream. Add the grated Parmesan cheese and stir until it melts into the sauce. If the sauce feels too thick, add a splash or two of your reserved pasta water until it reaches your preferred consistency.
Combine and Finish: Return the cooked chicken to the skillet along with any juices from the plate. Toss in the cooked pasta and add the spinach if using. Stir everything together until the pasta and chicken are well coated in the creamy sauce. The spinach should wilt just slightly.
Serve Hot: Divide the pasta among plates and garnish with chopped parsley and a sprinkle of extra Parmesan. Serve immediately to enjoy the best flavor and texture.
how to serve Healthy Garlic Parmesan Chicken Pasta
This dish is best served warm and can be garnished with chopped parsley for added freshness and color. Pair it with a light salad or steamed vegetables for a complete meal.
how to store Healthy Garlic Parmesan Chicken Pasta
You can store leftovers in an airtight container in the refrigerator for up to 3 days. When ready to eat, reheat gently on the stovetop with a splash of chicken broth or water to loosen the sauce.
tips to make Healthy Garlic Parmesan Chicken Pasta
- Make sure to cook the chicken until it’s fully done but not overcooked to keep it tender.
- Use fresh garlic for the best flavor.
- Feel free to add other vegetables, like bell peppers or broccoli, for extra nutrition.
variation
You can substitute the whole wheat pasta with gluten-free pasta if preferred. For a vegetarian option, replace the chicken with chickpeas or additional vegetables.
FAQs
Can I use regular pasta instead of whole wheat?
Yes, but keep in mind that whole wheat pasta adds more fiber and nutrients.Is it possible to make this dish dairy-free?
Yes, you can substitute Greek yogurt with a dairy-free yogurt and use nutritional yeast in place of Parmesan cheese.How can I make this spicier?
You can add crushed red pepper flakes when cooking the chicken or mix in some hot sauce with the sauce for added heat.
