why make this recipe
This Healthy Garlic Parmesan Chicken Pasta is a delicious and satisfying dish that combines whole wheat pasta with tender chicken and a creamy garlic sauce. It’s a great option for a family dinner or meal prep, as it is nutritious while still being flavorful. The use of Greek yogurt and whole wheat pasta adds a healthy twist without sacrificing taste. Plus, it’s quick to make, coming together in about 30 minutes!
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 the whole wheat pasta and cook according to package instructions until al dente. Before draining, save about 1/4 cup of the pasta water. Drain the pasta and set it 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 the cubed chicken breast and season with salt, pepper, paprika, and Italian seasoning. Cook the chicken for about 5–6 minutes, flipping it occasionally, until it is golden on the outside and cooked through. Transfer the chicken to a plate and set it 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. Don’t 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. Slowly pour in the chicken broth while whisking constantly. Add the milk and continue whisking until the sauce starts to thicken, 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. 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.
Combine and Finish: Return the cooked chicken to the skillet along with any juices. Toss in the cooked pasta and add the spinach if using. Stir everything together until the pasta and chicken are fully coated in the creamy sauce with the spinach just wilted.
Serve Hot: Divide the pasta among plates and garnish with chopped parsley and a sprinkle of extra Parmesan. Serve immediately for the best flavor and texture.
how to serve Healthy Garlic Parmesan Chicken Pasta
Serve this Healthy Garlic Parmesan Chicken Pasta warm, topped with fresh parsley and extra Parmesan cheese if desired. It pairs well with a side salad or steamed vegetables for a complete meal.
how to store Healthy Garlic Parmesan Chicken Pasta
If you have leftovers, allow them to cool completely before storing. Place the pasta in an airtight container and refrigerate for up to 3 days. To reheat, add a splash of water or broth before warming in the microwave or on the stovetop to keep it from drying out.
tips to make Healthy Garlic Parmesan Chicken Pasta
- Ensure not to overcook the garlic, as it can turn bitter and alter the flavor.
- Adjust the seasoning to your liking; feel free to add more herbs or spices as you prefer.
- For extra nutrition, consider adding other vegetables like bell peppers or zucchini to the dish.
variation
You can make this dish vegetarian by substituting the chicken with chickpeas or tofu. Additionally, you can use different types of cheese, such as mozzarella or feta, for a unique flavor twist.
FAQs
1. Can I make this dish dairy-free?
Yes! You can substitute the Greek yogurt and milk with dairy-free alternatives like almond or coconut milk and dairy-free yogurt.
2. How can I make the dish spicier?
For extra heat, you can add red pepper flakes or use a spicy seasoning mix when cooking the chicken.
3. Can I use regular pasta instead of whole wheat?
Absolutely! Regular pasta will work just fine, but using whole wheat pasta adds more fiber and nutrients.