Description
A quick and easy recipe for a creamy, garlicky, and cheesy chicken pasta dish using whole wheat pasta and lean protein.
Ingredients
Scale
- 8 oz whole wheat penne or fettuccine
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- 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)
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Cook pasta according to package directions until al dente. Pat chicken dry, cut into cubes, and season with salt, pepper, paprika, and Italian seasoning.
- Heat 1 tbsp olive oil in a skillet over medium-high heat. Sear chicken in batches until golden brown and cooked through (165°F). Remove chicken and set aside.
- Reduce skillet heat to medium. Add remaining 1 tbsp olive oil and sauté minced garlic for 30-60 seconds until fragrant. Stir in whole wheat flour and cook for 1 minute.
- Gradually whisk in chicken broth, scraping up browned bits. Simmer until slightly thickened. Whisk in low-fat milk.
- Simmer sauce over medium-low heat. Gradually whisk in Greek yogurt until smooth. Stir in Parmesan cheese until melted. Taste and adjust seasoning.
- Add spinach to the sauce and stir until wilted. Return cooked chicken to the skillet. Add drained pasta and toss to coat everything in the sauce. Serve garnished with fresh parsley.
Notes
- Use fresh ingredients for best flavor.
- You can substitute the chicken with shrimp or tofu for variation.
- Adjust the amount of garlic to your taste.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Skillet
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 3g
- Sodium: 450mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 60g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 80mg
Keywords: Healthy Garlic Parmesan Chicken