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Healthy Garlic Parmesan Chicken Pasta

Healthy garlic parmesan chicken pasta in white bowl with fresh parsley garnish
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A lighter take on classic garlic parmesan chicken pasta. Creamy, high in protein, and ready fast. Perfect comfort food that fits clean eating goals.

Ingredients

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  • 8 oz whole wheat penne or fettuccine
  • 2 tablespoons olive oil
  • 3 garlic cloves, minced
  • 1 lb boneless skinless chicken breasts, cut into 1-inch cubes
  • Salt and black pepper, to taste
  • 1/2 teaspoon paprika
  • 1/2 teaspoon Italian seasoning
  • 1 tablespoon 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)
  • Fresh parsley, chopped for garnish

Instructions

  1. Bring a large pot (at least 4 quarts) of salted water to a boil. Add whole wheat pasta and cook according to package instructions until al dente. IMPORTANT: Before draining, save 1/4 cup of the pasta water. Drain and set aside.
  2. While the pasta cooks, heat 1 tablespoon of olive oil over medium heat in a large nonstick skillet. Add cubed chicken breast, then season with salt, pepper, paprika, and Italian seasoning. Cook for 5-6 minutes, flipping occasionally, until golden and cooked through to 165°F. Transfer to a plate. Don’t wipe out the pan.
  3. In the same skillet, add remaining tablespoon of olive oil. Stir in minced garlic and sauté for 30-60 seconds until fragrant. Sprinkle in whole wheat flour and stir into the garlic oil to form a light roux. Cook for 30 seconds.
  4. Slowly pour in chicken broth while whisking constantly to avoid lumps. Add milk and continue whisking until sauce begins to thicken, about 2-3 minutes.
  5. Reduce heat to low and stir in Greek yogurt. Mix well until fully incorporated. Add grated Parmesan cheese and stir until melted. If too thick, add reserved pasta water until desired consistency.
  6. Return cooked chicken to skillet along with any juices. Toss in cooked pasta and spinach if using. Stir until pasta and chicken are fully coated and spinach wilts.
  7. Divide pasta among plates and garnish with chopped parsley and extra Parmesan. Serve immediately.

Notes

  • Use Greek yogurt instead of heavy cream for lighter, protein-rich sauce. Don’t let it boil or it may curdle – keep heat on low.
  • Freshly grated Parmesan melts better than pre-packaged. Save pasta water to adjust sauce consistency.
  • Can be stored in airtight containers for up to 4 days. Add splash of broth or milk when reheating to 165°F.
  • Make-ahead: Prepare up to 2 days in advance and store in refrigerator. Reheat with extra liquid to restore creamy texture.

Nutrition

Find it online: https://www.benefitiany.com/healthy-garlic-parmesan-chicken-pasta/