Creamy Garlic Parmesan Chicken Pasta That's Totally Guilt-Free
This Garlic Parmesan Chicken Pasta is a creamy, guilt-free dish that combines wholesome ingredients with rich flavor—perfect for a quick, satisfying meal.
Equipment
- large pot
- nonstick skillet
- Measuring cups
- Measuring Spoons
Ingredients
For the Pasta
- 8 oz Whole Wheat Pasta Provides complex carbohydrates for sustained energy.
For the Chicken
- 1 lb Cubed Chicken Breast Source of lean protein, essential for muscle recovery.
- 2 tablespoon Olive Oil Adds healthy fats and flavor; can substitute with avocado oil.
- to taste Salt & Pepper Essential for seasoning; adjust to taste.
- 1 teaspoon Paprika Adds color and a mild, sweet flavor; optional.
- 1 tablespoon Italian Seasoning A blend of herbs that enhance the overall flavor profile.
For the Sauce
- 4 cloves Garlic (minced) Offers depth of flavor; use fresh for best results.
- 2 tablespoon Whole Wheat Flour Thickens the sauce; can substitute with almond flour for gluten-free.
- 1 cup Chicken Broth Adds savory depth; low-sodium options can be used.
- 1 cup Low-Fat Milk Creaminess without the heaviness of heavy cream; non-dairy milk can be substituted.
- ½ cup Greek Yogurt Provides creaminess and protein; can be swapped with silken tofu for a vegan option.
- ½ cup Grated Parmesan Cheese Adds a rich, cheesy flavor; freshly grated is recommended for optimal taste.
For the Extras
- 2 cups Spinach Optional for added nutrition and color; can swap other greens if desired.
- 2 tablespoon Chopped Parsley For garnish and a fresh flavor note.
Instructions
Step-by-Step Instructions
- Begin by bringing a large pot of salted water to a rolling boil over high heat. Add the whole wheat pasta and cook according to package directions, typically 8-10 minutes, until al dente. Reserve ¼ cup of the pasta water, then drain the pasta and set it aside in a large bowl.
- In a nonstick skillet, heat 2 tablespoons of olive oil over medium-high heat. Add the cubed chicken breast seasoned with salt, pepper, paprika, and Italian seasoning. Cook for about 5-6 minutes, stirring occasionally until golden brown and cooked through. Transfer to a plate and set aside.
- In the same skillet, reduce the heat to medium and add the minced garlic. Sauté for 1-2 minutes until fragrant. Sprinkle in the whole wheat flour, stirring to create a roux. Gradually whisk in the chicken broth, avoiding lumps, followed by the low-fat milk. Cook until the sauce thickens, about 3-4 minutes.
- Lower the heat and stir in the Greek yogurt and grated Parmesan cheese. Mix until the cheese melts and the sauce is creamy. Adjust consistency with reserved pasta water if too thick.
- Add the cooked chicken back into the skillet with the drained pasta and spinach. Toss gently to coat everything in the sauce. Cook for an additional 1-2 minutes to heat through.
- Divide the Garlic Parmesan Chicken Pasta onto plates. Garnish with chopped parsley and extra Parmesan. Serve immediately while hot.
Notes
Have all ingredients measured and ready before cooking. Use freshly grated Parmesan for best results. Adjust seasoning to taste.
Nutrition
Serving: 1servingCalories: 400kcalCarbohydrates: 45gProtein: 30gFat: 10gSaturated Fat: 3.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 75mgSodium: 600mgPotassium: 600mgFiber: 5gSugar: 4gVitamin A: 1200IUVitamin C: 8mgCalcium: 200mgIron: 2mg
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