why make this recipe
Healthy Garlic Parmesan Chicken Pasta is a delicious and nutritious choice for dinner. It combines whole wheat pasta with tender chicken and a creamy garlic sauce, making it a satisfying meal. This recipe is great for those who want a tasty dish without too many calories. Plus, it’s easy to prepare, perfect for busy weeknights!
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
- 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)
Directions:
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Cook the Pasta: Start by boiling water in a large pot. Add the whole wheat penne or fettuccine and cook according to the package instructions. Once done, drain and set aside.
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Season and Cook the Chicken: In a large skillet, heat the olive oil over medium heat. Add the cubed chicken and season with paprika, Italian seasoning, salt, and black pepper. Cook until the chicken is browned and cooked through, about 5-7 minutes.
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Build the Garlic Parmesan Sauce: Add the minced garlic to the skillet and cook for about 1 minute until fragrant. Sprinkle the whole wheat flour over the chicken and stir well. Gradually pour in the chicken broth and milk, stirring constantly to prevent lumps.
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Add Greek Yogurt and Cheese: Once the sauce starts to thicken, stir in the Greek yogurt and grated Parmesan cheese until smooth and creamy.
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Combine and Finish: Add the cooked pasta to the skillet and stir to coat in the sauce. If using, fold in the baby spinach and allow it to wilt for a minute.
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Serve Hot: Taste and adjust seasoning if needed, then serve your Healthy Garlic Parmesan Chicken Pasta hot, garnished with fresh parsley.
how to serve Healthy Garlic Parmesan Chicken Pasta
Enjoy this dish warm, straight from the stove. It pairs well with a simple green salad or some steamed vegetables for a complete meal. You can also sprinkle additional Parmesan cheese on top before serving for extra flavor.
how to store Healthy Garlic Parmesan Chicken Pasta
To store leftovers, allow the pasta to cool completely. Transfer it to an airtight container and refrigerate for up to 3 days. Reheat in the microwave or on the stovetop with a splash of water or chicken broth to loosen the sauce.
tips to make Healthy Garlic Parmesan Chicken Pasta
- Use a non-stick pan to prevent sticking and to ease the cooking process.
- You can add more vegetables, such as bell peppers or broccoli, to increase the nutritional value.
- For a little kick, add red pepper flakes to the chicken while it cooks.
variation
Feel free to substitute the chicken with shrimp or tofu for a different protein option. You can also switch the pasta type or use gluten-free pasta if needed.
FAQs
1. Can I use different types of pasta?
Yes, you can use any type of pasta you like, including gluten-free options.
2. Is this recipe suitable for meal prep?
Absolutely! This dish stores well and is perfect for meal prepping for the week.
3. Can I make this recipe dairy-free?
Yes, you can replace the Greek yogurt and milk with non-dairy alternatives like almond milk and dairy-free yogurt.