Description
This Healthy and Easy Garlic Parmesan Chicken Pasta is a quick and nutritious meal perfect for busy weeknights. Made with whole wheat pasta, tender chicken breasts, and a creamy garlic Parmesan sauce enriched with Greek yogurt, this dish balances wholesome ingredients and comforting flavors. The addition of baby spinach adds a fresh, nutritious boost, while the use of low-fat dairy keeps it light yet satisfying.
Ingredients
Pasta
- 8 oz whole wheat penne or fettuccine
Chicken
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- Salt and black pepper, to taste
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 & Garnish
- 2 cups baby spinach (optional but recommended)
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the Pasta: Boil 8 oz of whole wheat penne or fettuccine according to the package directions until al dente. Drain well and set aside to keep warm.
- Season and Sauté the Chicken: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add 1 lb of cubed chicken breasts, sprinkle with 1/2 tsp paprika, 1/2 tsp Italian seasoning, salt, and black pepper to taste. Cook the chicken, stirring occasionally, until browned and fully cooked through, about 6 to 8 minutes.
- Build the Garlic Parmesan Sauce: Reduce the heat to medium. Add the 3 minced garlic cloves and 1 tbsp whole wheat flour to the skillet with the chicken, stirring to coat and cook the flour for about 1 minute until fragrant. Slowly pour in 1 cup of low-sodium chicken broth and 1/2 cup low-fat milk, stirring continuously to avoid lumps. Let the sauce simmer and thicken slightly over a few minutes.
- Add Greek Yogurt and Cheese: Turn the heat down to low. Stir in 1/2 cup plain non-fat Greek yogurt and 1/2 cup freshly grated Parmesan cheese until the sauce becomes smooth, creamy, and well combined. Avoid overheating to prevent the yogurt from curdling.
- Combine and Finish: Add the cooked pasta and 2 cups of baby spinach to the skillet. Toss everything gently until the pasta is well coated with the sauce and the spinach is just wilted, about 1 to 2 minutes.
- Serve Hot: Garnish with fresh chopped parsley. Serve immediately while warm for the best flavor and texture.
Notes
- Using whole wheat pasta increases fiber and nutrient content compared to regular pasta.
- Greek yogurt adds creaminess and protein with less fat than heavy cream.
- Adjust seasoning according to your taste to keep the dish well balanced.
- Baby spinach is optional but recommended for an added nutritional boost.
- Do not boil the sauce after adding Greek yogurt to prevent curdling.
- This recipe can be customized by adding mushrooms or sun-dried tomatoes for extra flavor.
