Healthy Garlic Parmesan Chicken Pasta
A quick and satisfying weeknight meal featuring whole wheat pasta, cubed chicken, and a creamy garlic-Parmesan sauce made lighter with Greek yogurt and low-fat milk.
Ingredients
For the Base
- 8 oz whole wheat penne or fettuccine Pasta can vary based on personal preference.
For the Chicken
- 2 tbsp olive oil For cooking the chicken.
- 3 cloves garlic, minced
- 1 lb boneless skinless chicken breasts, cubed Cubed into uniform sizes for even cooking.
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- to taste salt and black pepper Season according to preference.
For the Sauce
- 1 tbsp whole wheat flour
- 1 cup low-sodium chicken broth Use low-sodium broth to control salt content.
- 1/2 cup low-fat milk (1% or 2%) Can substitute with unsweetened almond or oat milk.
- 1/2 cup plain non-fat Greek yogurt For creaminess and a healthy twist.
- 1/2 cup freshly grated Parmesan cheese Freshly grated for better melting.
For Serving
- 2 cups baby spinach Optional but recommended for nutrition.
- to taste fresh parsley, chopped For garnish.
Instructions
Cook the Pasta
- Bring a large pot of salted water to a boil and cook the pasta according to package directions until al dente. Reserve about 1/2 cup of pasta cooking water before draining.
Season and Cook the Chicken
- Heat olive oil in a large skillet over medium-high heat. Add the cubed chicken, minced garlic, paprika, Italian seasoning, and salt and pepper. Cook until the chicken is golden and cooked through, about 6–8 minutes.
Build the Garlic Parmesan Sauce
- Reduce heat to medium. Sprinkle flour over the cooked chicken and stir for 30–60 seconds. Slowly pour in chicken broth while stirring to form a smooth sauce. Add low-fat milk and stir to combine; bring to a gentle simmer to thicken.
Add Greek Yogurt and Parmesan
- Remove the pan from heat and whisk in Greek yogurt and Parmesan until smooth. Return to low heat briefly, avoiding a vigorous boil.
Combine and Finish
- Add the drained pasta and spinach to the skillet. Toss until the pasta is well-coated and spinach is wilted, adding reserved pasta water to adjust thickness if necessary.
Serve Hot
- Taste and adjust seasoning. Garnish with parsley and serve immediately.
Notes
Use reserved pasta water to adjust sauce consistency as needed. Always taste before adding more salt.