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Healthy Garlic Parmesan Chicken Pasta You’ll Crave Every Weeknight

Healthy Garlic Parmesan Chicken Pasta You’ll Love Every Weeknight

A creamy and high-protein pasta dish made with whole wheat and Greek yogurt that satisfies cravings for comforting Italian cuisine.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 plates
Course: Dinner
Cuisine: Italian
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Pasta
  • 8 ounces Whole Wheat Penne or Fettuccine or swap with regular pasta or chickpea pasta
For the Chicken
  • 1 pound Boneless, Skinless Chicken Breasts or substitute with chickpeas or sautéed mushrooms
  • 1 tablespoon Olive Oil can use avocado oil
  • to taste Salt and Black Pepper adjust to taste
For the Sauce
  • 4 cloves Garlic fresh, or use powdered garlic
  • 1 teaspoon Paprika or substitute with oregano or thyme
  • 1 teaspoon Italian Seasoning
  • 2 tablespoons Whole Wheat Flour or all-purpose flour or cornstarch
  • 1 cup Low-Sodium Chicken Broth or vegetable broth
  • 1 cup Low-Fat Milk (1% or 2%), or substitute with almond or soy milk
  • 1 cup Plain Non-Fat Greek Yogurt or use light sour cream
  • 1/2 cup Freshly Grated Parmesan Cheese or nutritional yeast for dairy-free
For Extra Flavor and Nutrition
  • 2 cups Baby Spinach optional, or substitute with kale
  • to taste Fresh Parsley for garnish; basil can be used

Equipment

  • Large pot
  • Skillet
  • Meat Thermometer

Method
 

Step-by-Step Instructions
  1. Boil the Pasta: Bring a large pot of salted water to a boil, add pasta and cook until al dente, about 8-10 minutes. Reserve 1/4 cup of the pasta water before draining.
  2. Cook the Chicken: In a skillet, heat olive oil, add chicken seasoned with salt, pepper, paprika, and Italian seasoning. Sauté for 5-6 minutes until golden and cooked through.
  3. Sauté the Garlic: In the same skillet, add garlic and sauté over medium heat for 30-60 seconds until fragrant.
  4. Create the Roux: Stir in whole wheat flour and cook for 30 seconds then whisk in chicken broth and milk, simmer for 2-3 minutes until thickened.
  5. Incorporate the Greek Yogurt: Turn the heat to low, add Greek yogurt, and stir until smooth. Add Parmesan cheese and stir until melted.
  6. Combine the Ingredients: Add cooked chicken, drained pasta, and spinach, tossing until well coated.
  7. Garnish and Serve: Garnish with parsley and additional Parmesan if desired. Serve hot.

Nutrition

Serving: 1plateCalories: 450kcalCarbohydrates: 52gProtein: 35gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 75mgSodium: 500mgPotassium: 800mgFiber: 6gSugar: 4gVitamin A: 2500IUVitamin C: 15mgCalcium: 300mgIron: 3mg

Notes

For added flavor, mix in vegetables like sautéed mushrooms or sun-dried tomatoes when adding the garlic. Adjust dairy for preferences as needed.

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