Name: Healthy Garlic Parmesan Chicken Pasta
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Italian
Ingredients: 8 oz whole wheat penne or fettuccine; 1 lb boneless skinless chicken breasts; 3 garlic cloves; 1 cup low-sodium chicken broth; 1/2 cup plain non-fat Greek yogurt; 1/2 cup freshly grated Parmesan cheese; 2 tbsp olive oil; 1/2 tsp paprika; 1/2 tsp Italian seasoning; Salt and black pepper, to taste; 1 tbsp whole wheat flour; 1/2 cup low-fat milk (1% or 2%); 2 cups baby spinach (optional but recommended); Fresh parsley, chopped (for garnish)

Description

Healthy Garlic Parmesan Chicken Pasta is a delightful twist on a classic dish that’s both creamy and high in protein. This quick and easy recipe comes together in just 25 minutes, making it ideal for busy weeknights or meal prep. With lean chicken, whole wheat pasta, and a luscious sauce made from Greek yogurt and Parmesan cheese, you can indulge in comfort food without the guilt. Customize it with your favorite veggies for added nutrition and flavor. Whether served for dinner or packed for lunch, this dish fits perfectly into your healthy eating routine.

Ingredients

Scale

8 oz whole wheat penne or fettuccine
1 lb boneless skinless chicken breasts
3 garlic cloves
1 cup low-sodium chicken broth
1/2 cup plain non-fat Greek yogurt
1/2 cup freshly grated Parmesan cheese
2 tbsp olive oil
1/2 tsp paprika
1/2 tsp Italian seasoning
Salt and black pepper, to taste
1 tbsp whole wheat flour
1/2 cup low-fat milk (1% or 2%)
2 cups baby spinach (optional but recommended)
Fresh parsley, chopped (for garnish)

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Instructions

1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a skillet over medium heat, add olive oil and cubed chicken seasoned with paprika, Italian seasoning, salt, and pepper. Cook until browned (about 5–7 minutes).
3. Add minced garlic to the skillet; sauté for about 1 minute.
4. Sprinkle whole wheat flour over the chicken and stir well.
5. Gradually pour in chicken broth while stirring continuously. Then add milk, Greek yogurt, and Parmesan cheese until combined.
6. If using spinach, fold it into the sauce until wilted. Add cooked pasta and toss to coat.
7. Serve hot, garnished with fresh parsley.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Main
Method: Skillet
Cuisine: Italian

Nutrition

Serving Size: 1 plate (approximately 350g)
Calories: 420
Sugar: 3g
Sodium: 480mg
Fat: 12g
Saturated Fat: 3g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 48g
Fiber: 6g
Protein: 30g
Cholesterol: 75mg