Healthy Garlic Parmesan Chicken Pasta You’ll Crave Every Night
This Healthy Garlic Parmesan Chicken Pasta is a delicious twist on comfort food, offering rich flavors with wholesome ingredients.
Equipment
- - Large pot
- Large skillet
- Whisk
- Measuring cups
- Measuring spoons
Ingredients
For the Pasta
- 8 oz whole wheat pasta penne or rotini can be used
For the Chicken
- 2 tbsp olive oil avocado oil can be substituted
- 1 lb boneless skinless chicken breasts leftovers can be used
For the Sauce
- 2 cloves garlic minced
- 2 tbsp whole wheat flour or cornstarch/almond flour for gluten-free
- 1 cup low-sodium chicken broth
- 1 cup low-fat milk (1% or 2%) unsweetened almond milk can be used
- 1 cup plain non-fat Greek yogurt add slowly to prevent curdling
- 1/2 cup freshly grated Parmesan cheese nutritional yeast can be used as a dairy-free alternative
For Flavor and Nutrition
- 1 tsp paprika
- 1 tsp Italian seasoning
- 2 cups baby spinach can substitute with kale
- to taste salt
- to taste black pepper
Instructions
Cooking Instructions
- Bring a large pot of salted water to a boil. Add 8 oz of whole wheat pasta and cook until al dente, about 8-10 minutes. Drain and reserve 1/4 cup of the pasta water.
- In a large skillet over medium heat, heat 2 tbsp of olive oil. Add cubed boneless skinless chicken breasts, seasoning with salt, pepper, paprika, and Italian seasoning. Cook until the chicken is golden brown and cooked through, about 5-6 minutes. Remove from the skillet and set aside.
- In the same skillet, add minced garlic and sauté for about 30 seconds until fragrant. Stir in 2 tbsp of whole wheat flour to create a roux, followed by slowly pouring in low-sodium chicken broth and low-fat milk. Whisk until thickened, around 2-3 minutes.
- Reduce heat to low and gently stir in 1 cup of plain non-fat Greek yogurt and 1/2 cup of freshly grated Parmesan cheese until smooth. Add the cooked chicken and drained pasta to the sauce. Fold in baby spinach if using. Toss until well-coated, adding a splash of reserved pasta water if the sauce is thick.
- Plate the pasta and garnish with additional parsley and Parmesan cheese. Serve immediately.
Notes
Mind the heat when adding Greek yogurt to prevent curdling. Store leftovers in airtight containers for up to 4 days. This dish can be frozen for up to 3 months.