Name: Healthy Garlic Parmesan Chicken Pasta-Easy Dinner
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
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; Salt and black pepper, to taste; Fresh parsley, chopped (for garnish)

Healthy Garlic Parmesan Chicken Pasta is more than just a meal; it’s a hug in a bowl, a symphony of comforting flavors that somehow manages to feel both indulgent and virtuous. We all crave those dishes that hit all the right notes – creamy, savory, satisfying – and this particular pasta creation does precisely that, with a nutritional twist that will make you feel fantastic about every bite. People adore this dish because it delivers that irresistible garlicky, cheesy goodness without the heavy guilt often associated with traditional pasta dishes. What truly sets this Healthy Garlic Parmesan Chicken Pasta apart is its clever use of wholesome ingredients that boost its health profile. We’re talking lean protein, nutrient-rich vegetables, and smart carb choices, all woven together to create a pasta experience that’s as nourishing as it is delicious. Get ready to transform your weeknight dinners with this surprisingly light yet incredibly flavorful rendition of a beloved classic.

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)

Cooking the Pasta

Let’s begin extract by getting our pasta cooking. This is a foundational step for any great pasta dish, and using whole wheat provides added fiber and nutrients, making our Healthy Garlic Parmesan Chicken Pasta even better for you. Bring a large pot of salted water to a rolling boil over high heat. Once boiling, add the 8 oz of whole wheat penne or fettuccine. Cook according to the package directions, aiming for al dente – tender but with a slight bite. This is important because the pasta will continue to cook slightly in the sauce. While the pasta is cooking, go ahead and prepare the sauce components as outlined in the following steps. This multitasking will save you time and ensure everything is ready at the right moment.

Searing the Chicken

Next, we’ll prepare the star of our dish: the chicken. In a large skillet or Dutch oven, heat the 2 tbsp of olive oil over medium-high heat. Pat the cubed chicken breasts dry with paper towels; this helps them to brown beautifully. Season the chicken generously with salt, black pepper, 1/2 tsp paprika, and 1/2 tsp Italian seasoning. The paprika will add a lovely color and a subtle warmth, while the Italian seasoning brings classic aromatic notes. Carefully add the seasoned chicken to the hot skillet in a single layer, ensuring not to overcrowd the pan. You might need to cook the chicken in batches to achieve a good sear. Sear the chicken for about 3-4 minutes per side, until it’s golden brown and cooked through. The internal temperature should reach 165°F (74°C). Once cooked, remove the chicken from the skillet and set it aside on a plate. Don’t worry about cleaning the skillet just yet; those browned bits are flavor gold!

Building the Garlic Parmesan Sauce

Now, we’ll create the luscious sauce that ties our Healthy Garlic Parmesan Chicken Pasta together. Reduce the heat to medium. If there’s excessive oil in the skillet, carefully drain off all but about 1 tablespoon. Add the 3 minced garlic cloves to the skillet. Sauté the garlic for about 30-60 seconds, until fragrant, being careful not to burn it, as burnt garlic can turn bitter. Immediately after, sprinkle the 1 tbsp of whole wheat flour over the garlic. Stir the flour into the oil and garlic mixture, cooking for about 1 minute. This process, known as making a roux, will help thicken our sauce. Gradually whisk in the 1 cup of low-sodium chicken broth, making sure to scrape up any browned bits from the bottom of the pan. Continue whisking until the mixture is smooth and starting to thicken.

Simmering and Enriching the Sauce

Once the chicken broth has thickened slightly, it’s time to add the creamy elements that make this sauce so irresistible. Reduce the heat to low. Slowly whisk in the 1/2 cup of low-fat milk. Continue to stir gently until the sauce is smooth and well combined. Now, for the magic touch: stir in the 1/2 cup of plain non-fat Greek yogurt. The Greek yogurt adds a wondegin extractl tanginess and creaminess without the heaviness of cream, making it a healthier choice. Stir until the yogurt is fully incorporated and the sauce is velvety. Finally, gradually add the 1/2 cup of freshly grated Parmesan cheese, stirring constantly until it has melted into the sauce, creating a rich, cheesy consistency. Taste the sauce and season with salt and black pepper as needed. Remember that Parmesan cheese is already salty, so season cautiously.

Combining and Finishing Touches

The final steps bring everything together for our Healthy Garlic Parmesan Chicken Pasta. Drain the cooked whole wheat pasta. Add the cooked, cubed chicken back into the skillet with the sauce. If you’re using the 2 cups of baby spinach, add it now. Stir gently until the spinach wilts, which usually only takes about a minute or two. The residual heat from the sauce will be enough to tenderize the spinach beautifully, adding a boost of vitamins and color. Add the drained pasta to the skillet. Toss everything together gently but thoroughly, ensuring that every piece of pasta and chicken is coated in the delicious garlic Parmesan sauce. Serve immediately, garnished with fresh chopped parsley for a burst of freshness and color. This dish is best enjoyed right away while the sauce is warm and creamy.

Conclusion:

Congratulations! You’ve successfully navigated the steps to create a truly delicious and satisfying Healthy Garlic Parmesan Chicken Pasta. This recipe strikes a perfect balance between comforting pasta goodness and wholesome, lean protein, making it a weeknight winner that the whole family will adore. We’ve focused on fresh ingredients and smart choices to bring you a dish that’s not only bursting with flavor but also fuels your body with essential nutrients.

To elevate your Healthy Garlic Parmesan Chicken Pasta experience, consider serving it with a crisp side salad tossed with a light vinaigrette or some steamed green beans for an extra boost of fiber and vitamins. For variations, feel free to swap the chicken breast for shrimp or even chickpeas for a vegetarian option. You can also add a handful of sun-dried tomatoes or a sprinkle of red pepper flakes for a touch of sweetness or heat. Don’t be afraid to experiment and make this recipe your own!

We encourage you to make this Healthy Garlic Parmesan Chicken Pasta again and again. It’s a versatile dish that’s forgiving and always delivers a crowd-pleasing result. Enjoy the process, savor the aromas, and most importantly, relish every bite!

Frequently Asked Questions:

Can I make the Healthy Garlic Parmesan Chicken Pasta ahead of time?

Yes, you can! You can cook the chicken and pasta separately and store them in the refrigerator for up to 2-3 days. When you’re ready to serve, reheat the chicken and pasta gently in a skillet with a splash of broth or water, then toss with the sauce. It’s best to add the Parmesan cheese and any fresh herbs just before serving to maintain their freshness and flavor.

What kind of pasta is best for Healthy Garlic Parmesan Chicken Pasta?

While any pasta shape will work, heartier shapes like penne, rotini, or fettuccine tend to hold the sauce well and are a great choice for this dish. For a healthier twist, consider using whole wheat pasta or even a legume-based pasta for added fiber and protein.