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Garlic Parmesan Chicken Pasta

Creamy Garlic Parmesan Chicken Pasta for a Healthy Twist

This Garlic Parmesan Chicken Pasta is a healthy twist on a classic, high in protein and easy to make in one pan.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Italian
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Pasta
  • 8 ounces Whole Wheat Pasta Opt for high-protein pasta to boost protein content.
For the Chicken
  • 2 tablespoons Olive Oil Avocado oil can be used as an alternative.
  • 2 pieces Boneless Skinless Chicken Breasts Using rotisserie chicken can save time.
For the Sauce
  • 3 cloves Garlic Fresh garlic is best.
  • 2 tablespoons Whole Wheat Flour Cornstarch works as a gluten-free alternative.
  • 1 cup Low-Sodium Chicken Broth Vegetable broth is perfect for a vegetarian option.
  • 1/2 cup Low-Fat Milk (1% or 2%) Non-dairy milk can be used for a vegan version.
  • 1/2 cup Plain Non-Fat Greek Yogurt Stir gently to avoid curdling.
  • 1/2 cup Freshly Grated Parmesan Cheese Grating your own ensures the best texture and flavor.
  • 1 teaspoon Paprika
  • 1 teaspoon Italian Seasoning
  • Salt to taste
  • Black Pepper to taste
For Added Color and Nutrition
  • 2 cups Baby Spinach Swap with kale or other leafy greens if preferred.
  • Fresh Parsley for garnish Elevates presentation.

Equipment

  • Large pot
  • large skillet
  • Colander

Method
 

Step-by-Step Instructions for Garlic Parmesan Chicken Pasta
  1. Bring a large pot of salted water to a boil. Add 8 ounces of whole wheat pasta, cooking according to package directions until al dente, about 8-10 minutes. Reserve 1/4 cup of pasta water, then drain the pasta and set aside.
  2. In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Add cubed chicken breasts, season with paprika, salt, and black pepper, and cook for about 6-8 minutes until browned. Remove the chicken and cover loosely with foil.
  3. In the same skillet, add 3 cloves of minced garlic and sauté for 1 minute until fragrant. Whisk in 2 tablespoons of whole wheat flour to create a roux, then gradually stir in 1 cup of chicken broth and 1/2 cup of low-fat milk. Simmer for 2-3 minutes until the sauce thickens.
  4. Reduce heat to low and stir in 1/2 cup of Greek yogurt and 1/2 cup of Parmesan cheese until smooth. Adjust sauce consistency with reserved pasta water if needed.
  5. Reintroduce the chicken, add the drained pasta and baby spinach if using. Toss everything together until well combined, about 2-3 minutes.
  6. Serve the Garlic Parmesan Chicken Pasta on plates, garnishing with freshly chopped parsley. Enjoy hot.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 50gProtein: 35gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 500mgPotassium: 800mgFiber: 6gSugar: 3gVitamin A: 10IUVitamin C: 15mgCalcium: 25mgIron: 15mg

Notes

Store leftovers in an airtight container for up to 4 days. Freeze in an airtight container for up to 3 months.

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