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Healthy Garlic Parmesan Chicken Pasta prepared with chicken, pasta, and garlic Parmesan sauce

Healthy Garlic Parmesan Chicken Pasta

A comforting dish combining whole wheat pasta, chicken, garlic, and Parmesan, delivering a healthy yet delicious meal that brings back nostalgic memories.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Italian
Calories: 300
Ingredients Method Notes

Ingredients
  

Pasta and Protein
  • 8 oz whole wheat penne or fettuccine Provides fiber; can be swapped with gluten-free pasta for dietary needs.
  • 1 lb boneless skinless chicken breasts, cubed Packed with protein; chickpeas can be used as a vegetarian option.
Sauce Ingredients
  • 2 tbsp olive oil Adds healthy fat; avocado oil also works well.
  • 3 cloves garlic, minced Offers fantastic flavor; garlic powder is a quick alternative.
  • 1/2 tsp paprika For subtle smokiness; cayenne pepper can add a kick if desired.
  • 1/2 tsp Italian seasoning Brings the essence of herbs; mix in dried basil and oregano for more flavor.
  • 1 tbsp whole wheat flour For thickening the sauce; use cornstarch for gluten-free thickening.
  • 1 cup low-sodium chicken broth Keeps the dish moist; vegetable broth is great for vegetarian versions.
  • 1/2 cup low-fat milk (1% or 2%) Creates a creamy texture; nut milk works well too.
  • 1/2 cup plain non-fat Greek yogurt Adds creaminess without guilt; sour cream or dairy-free yogurt is a solid substitute.
  • 1/2 cup freshly grated Parmesan cheese Makes everything wonderfully cheesy; nutritional yeast is a vegan alternative.
Vegetables
  • 2 cups baby spinach Optional but recommended; kale can replace it for variety.
Seasoning
  • to taste Salt and black pepper Enhance flavors freely!
  • for garnish Fresh parsley, chopped Brightens the dish; basil offers a different flavor profile.

Method
 

Preparation
  1. In a large pot, boil salted water and cook your pasta until al dente. Reserve about a cup of pasta water.
Cooking the Chicken
  1. In a large pan, heat olive oil over medium heat, then add cubed chicken, season with salt, pepper, paprika, and Italian seasoning. Cook until browned and cooked through (about 7-10 minutes).
Building the Sauce
  1. Add minced garlic to the pan and sauté until fragrant before sprinkling in whole wheat flour. Stir continuously while slowly adding chicken broth and milk until the sauce begins to thicken.
Final Touches
  1. Remove from the heat and stir in Greek yogurt and Parmesan, mixing until creamy.
  2. Toss cooked pasta and spinach into the sauce, combining everything well. If needed, use reserved pasta water to adjust the sauce consistency.
Serving
  1. Plate the dish, garnishing with parsley, and enjoy a comforting bowl of warmth!

Notes

Store any leftovers in an airtight container in the refrigerator for up to 3 days. This dish freezes well; store in a freezer-safe container for up to 3 months. Thaw in the fridge overnight before reheating.