Name: Healthy Garlic Parmesan Chicken Pasta-Easy Dinner
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4
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)

Healthy Garlic Parmesan Chicken Pasta is more than just a meal; it’s a comforting hug on a plate, a weeknight warrior, and a guaranteed crowd-pleaser. We all crave those dishes that feel indulgent yet leave us feeling good, and this recipe delivers exactly that. Imagin extracte tender pieces of chicken bathed in a creamy, garlicky sauce, tossed with perfectly cooked pasta and a generous dusting of salty Parmesan cheese. It’s the kind of dish that makes you want to slow down, savor every bite, and maybe even go back for seconds (we won’t judge!). What truly sets this Healthy Garlic Parmesan Chicken Pasta apart is its ability to pack in flavor without the heavy guilt often associated with creamy pasta dishes. We’ve found a way to achieve that luscious texture and irresistible taste using smart ingredient swaps and preparation techniques, proving that delicious and healthy can absolutely go hand-in-hand. Get ready to fall in love with your new go-to comfort food!

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

Bring a large pot of generously salted water to a rolling boil over high heat. Add the 8 ounces of whole wheat penne or fettuccine. Cook according to package directions until al dente, meaning it’s tender but still has a slight bite. This usually takes about 8-10 minutes for penne and 10-12 minutes for fettuccine. It’s crucial not to overcook the pasta, as it will continue to cook slightly in the sauce. Once cooked, reserve about 1 cup of the starchy pasta water before draining. This reserved water is a secret weapon for creating a silky smooth sauce, as the starch helps to emulsify the liquids. Drain the pasta thoroughly and set it aside.

Searing the Chicken

While the pasta is cooking, prepare your chicken. Pat the cubed boneless, skinless chicken breasts dry with paper towels. This step is important for achieving a good sear. Season the chicken generously with salt, black pepper, 1/2 teaspoon paprika, and 1/2 teaspoon Italian seasoning. In a large skillet or Dutch oven, heat 2 tablespoons of olive oil over medium-high heat. Once the oil is shimmering, carefully add the seasoned chicken in a single layer. Avoid overcrowding the pan, as this will steam the chicken instead of searing it. If necessary, cook the chicken in batches. Sear for about 3-4 minutes per side, until golden brown and cooked through. The internal temperature should reach 165°F (74°C). Remove the cooked chicken from the skillet and set it aside on a plate.

Building the Flavorful Sauce

Reduce the heat in the same skillet to medium. Add the 3 minced garlic cloves to the skillet and sauté for about 30-60 seconds, until fragrant. Be careful not to burn the garlic, as burnt garlic can become bitter. Sprinkle 1 tablespoon of whole wheat flour over the garlic and stir it into the oil and garlic mixture. Cook for another minute, stirring constantly, to cook out the raw flour taste. This flour acts as a thickening agent for our sauce. Gradually whisk in 1 cup of low-sodium chicken broth, scraping up any browned bits from the bottom of the skillet. These bits are packed with flavor. Bring the mixture to a simmer, and let it thicken slightly for about 2-3 minutes, stirring occasionally.

Creamy Parmesan Goodness

Lower the heat to medium-low. Whisk in 1/2 cup of low-fat milk (1% or 2%) and 1/2 cup of plain non-fat Greek yogurt. Continue to whisk until the sauce is smooth and well combined. The Greek yogurt adds a lovely tangin extractess and creaminess without being overly heavy. Stir in 1/2 cup of freshly grated Parmesan cheese until it’s melted and the sauce is smooth. Taste the sauce and adjust the seasoning with salt and black pepper as needed. Remember that Parmesan cheese is salty, so you may not need much additional salt.

gin extract>Bringing It All Together

Return the cooked chicken to the skillet with the sauce. If you’re using the 2 cups of baby spinach, add it now. Stir gently until the spinach wilts into the sauce, which should only take a minute or two. Then, add the drained whole wheat pasta to the skillet. Toss everything together gently, ensuring the pasta and chicken are evenly coated in the luscious sauce. If the sauce seems a little too thick, add a splash or two of the reserved pasta water, a tablespoon at a time, until you reach your desired consistency. The starch in the pasta water will help emulsify the sauce and make it wonderfully smooth and clingy to the pasta. Serve immediately, garnished with freshly chopped parsley for a pop of color and fresh flavor. This Healthy Garlic Parmesan Chicken Pasta is a complete and satisfying meal that’s surprisingly quick to prepare, making it perfect for busy weeknights.

Conclusion:

There you have it – a straightforward guide to creating the incredibly delicious and satisfying Healthy Garlic Parmesan Chicken Pasta! We’ve walked through each step, ensuring you can achieve restaurant-quality flavor right in your own kitchen without the guilt. This dish is a fantastic weeknight meal, balancing protein, carbohydrates, and vibrant flavors beautifully. Don’t be afraid to experiment and make it your own; the beauty of this Healthy Garlic Parmesan Chicken Pasta lies in its adaptability. We encourage you to try it out and share your culinary triumphs!

For serving, this Healthy Garlic Parmesan Chicken Pasta is wonderful on its own, or you can elevate it with a simple side salad dressed with a light vinaigrette, or a sprinkle of fresh parsley for an extra pop of color and freshness. Consider pairing it with some crusty bread to soak up any leftover delicious sauce.

FAQs

Can I use a different type of pasta?

Absolutely! While we’ve recommended [mention pasta type from recipe if available, otherwise use a general term like ‘your favorite pasta’], you can certainly substitute it with whole wheat pasta for added fiber, or even gluten-free options if needed. The cooking time might vary slightly, so always refer to the pasta package instructions.

What are some other vegetables I can add to this Healthy Garlic Parmesan Chicken Pasta?

The possibilities are endless! This dish is a great canvas for a variety of vegetables. Consider adding steamed broccoli florets, sautéed spinach, bell peppers (any color), or even some asparagus for a complete and nutritious meal. Just sauté them with the garlic and chicken before adding the pasta and sauce.