Healthy Garlic Parmesan Chicken Pasta
A comforting and nutritious pasta dish featuring tender chicken in a creamy garlic sauce with whole grains and fresh spinach, perfect for busy weeknights or family gatherings.
Ingredients
Pasta and Main Ingredients
- 8 oz whole wheat penne or fettuccine adds heartiness
- 1 lb boneless skinless chicken breasts, cubed main protein source
- 2 cups baby spinach optional but recommended for nutrition
Sauce Ingredients
- 2 tbsp olive oil provides moisture
- 3 cloves garlic, minced imparts flavor
- 1/2 tsp paprika adds warmth
- 1/2 tsp Italian seasoning offers aromatic flavor
- 1 tbsp whole wheat flour thickens the sauce
- 1 cup low-sodium chicken broth adds depth
- 1/2 cup low-fat milk (1% or 2%) contributes creaminess
- 1/2 cup plain non-fat Greek yogurt adds creaminess and tang
- 1/2 cup freshly grated Parmesan cheese enhances flavor
- Salt and black pepper to taste for seasoning
- Fresh parsley chopped for garnish
Instructions
Preparation
- Start by bringing 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. Once done, drain the pasta and set it aside.
- In a skillet, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, stirring gently to prevent burning.
- Introduce the cubed chicken breasts to the skillet. Season with paprika, Italian seasoning, salt, and black pepper. Cook until golden brown and cooked through, about 6 to 8 minutes.
- Sprinkle the whole wheat flour over the chicken and mix well.
- Pour in the low-sodium chicken broth, stirring to combine, and let simmer for a few minutes until slightly thickened.
- Add the low-fat milk and Greek yogurt, stirring gently to combine and simmer for another 2 to 3 minutes.
- Stir in the grated Parmesan cheese until melted and incorporated. Adjust seasoning as needed.
- Fold in the baby spinach until it wilts down lightly in the sauce.
- Finally, add the cooked pasta into the skillet and toss everything together until well-coated with the creamy sauce.
Notes
Prep ingredients beforehand and taste as you go to adjust seasoning. Use fresh garlic for best flavor, and don't skip the cheese for creaminess.
Nutrition
Serving: 1gCalories: 370kcalCarbohydrates: 49gProtein: 30gFat: 8gSaturated Fat: 2gSodium: 590mgFiber: 5gSugar: 3g
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