Let me tell you about a dish that marries comfort and health in perfect harmony: Healthy Garlic Parmesan Chicken Pasta. Every time I whip it up, I’m brought back to that blissful afternoon when a friend introduced me to cooking with whole grains and lighter sauces. This recipe embodies the concept that eating well doesn’t mean sacrificing flavor. Imagine tender pieces of chicken, perfectly coated in garlic-infused goodness, tossed with al dente pasta and bound together with a creamy, yet light, Parmesan sauce. It’s a meal that not only satisfies your cravings but also makes you feel good about what you’re eating.
Reasons to try it
Why should you make this dish? Well, think about the weeknight hustle. You want something that’ll come together quickly, taste amazing, and leave you feeling energized rather than heavy. This Healthy Garlic Parmesan Chicken Pasta checks all those boxes! Featuring whole wheat pasta, which gives a lovely nutty flavor and a dose of fiber, it’s a wholesome choice for the whole family. The chicken is lean and packed with protein, while the garlic and Parmesan add that unmistakable comfort and richness. Plus, with the addition of Greek yogurt, we cut out the excessive cream but still keep that velvety texture. It’s a delightful balance of health and taste that you’ll find yourself going back to time and again.
Gather these ingredients
Before we dive into cooking, let’s make sure you have everything on hand:
- 8 oz whole wheat penne or fettuccine: I love penne because it holds onto the sauce nicely, but feel free to use fettuccine if you prefer those long, luscious strands.
- 2 tbsp olive oil: A heart-healthy staple that adds so much flavor.
- 3 garlic cloves, minced: Trust me, garlic is the soul of this dish! It fills the kitchen with an irresistible aroma.
- 1 lb boneless skinless chicken breasts, cubed: Chicken is lean and versatile—make sure to cut it into even pieces for consistent cooking.
- 1/2 tsp paprika: This gives the chicken a beautiful color and a smoky hint without overpowering the dish.
- 1/2 tsp Italian seasoning: A lovely herbal mix that complements the garlic and Parmesan beautifully.
- 1 tbsp whole wheat flour: This will help thicken our sauce without adding too much heaviness.
- 1 cup low-sodium chicken broth: It provides depth without all that sodium. If you have homemade, even better!
- 1/2 cup low-fat milk (1% or 2%): For creaminess without the calories.
- 1/2 cup plain non-fat Greek yogurt: This is our little secret for adding creaminess. It’s packed with protein too!
- 1/2 cup freshly grated Parmesan cheese: Always go for the fresh stuff—it melts better and enhances the flavor.
- 2 cups baby spinach (optional but recommended): Adding this greens not only makes the dish more vibrant but boosts its nutritional value.
- Salt and black pepper, to taste: Essential for bringing out all those lovely flavors.
- Fresh parsley, chopped (for garnish): Just a sprinkle for a bit of freshness and color.
Preparing Healthy Garlic Parmesan Chicken Pasta
Now, let’s get to the good stuff—cooking! Follow these steps to bring this dish to life:
- Start by boiling a pot of salted water and cook the whole wheat pasta according to package instructions until al dente. Reserve a bit of the pasta water before draining, just in case we need to adjust our sauce.
- In a large skillet, heat the olive oil over medium heat. Once hot, add the minced garlic and sauté for about 30 seconds until fragrant—don’t let it brown or it’ll turn bitter!
- Add the cubed chicken to the skillet, sprinkle with paprika, Italian seasoning, salt, and pepper. Cook until the chicken is golden and cooked through, about 5-7 minutes.
- Once the chicken is done, sprinkle the whole wheat flour over the mixture and stir for a minute to cook the flour, allowing it to absorb the juices.
- Slowly pour in the chicken broth and milk, stirring constantly until the mixture thickens slightly—this is where the magic happens!
- Now, reduce the heat and stir in the Greek yogurt and freshly grated Parmesan cheese. Mix until the cheese melts and the sauce is creamy.
- If you’re feeling adventurous, toss in the baby spinach now. Stir until wilted—it’s a beautiful sight!
- Add your drained pasta to the sauce, combining everything gently. If it seems thick, splash in a little of that reserved pasta water.
- Once everything is lovingly combined, serve it hot, garnished with fresh parsley.
Best way to enjoy it
When it comes to serving, this dish shines on its own, but if you want to add that extra flair, consider a side of garlic bread. Just imagine tearing off a piece and soaking up any leftover sauce on your plate. A fresh side salad with a light vinaigrette can also brighten up the meal and balance the creamy pasta beautifully. You could even throw a few roasted veggies on the side for that added texture and nutrition!
Storage and reheating tips
Leftovers? Yes, please! To keep your Healthy Garlic Parmesan Chicken Pasta fresh, store any remaining portions in an airtight container in the fridge for up to three days. You can also freeze portions for up to a month—just make sure it cools completely before sealing. When you’re ready to enjoy some scrumptious leftovers, reheat gently in a skillet, adding a splash of milk or broth to keep things nice and creamy. Or you can pop it in the microwave, just remember to cover it to retain moisture.
Pro chef tips
- Don’t rush the pasta cooking step—al dente pasta holds up better in the sauce and gives that perfect bite!
- Feel free to toss in any leftover veggies you have—you can never go wrong with extra nutrients and flavors!
- Adjust the seasoning to your taste; some might prefer a little kick, so consider adding crushed red pepper flakes.
Creative Twists
If you’re itching to mix things up a bit, here are some ideas to give your pasta a fresh twist:
- Cheesy Spinach Variation: Use ricotta in place of Greek yogurt for a creamier texture.
- Mediterranean Flair: Incorporate sun-dried tomatoes and olives for an irresistible Mediterranean vibe.
- Protein Swap: Switch out the chicken for shrimp or tofu for a delightful variation!
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)
Directions to follow
- Cook pasta in salted water according to package instructions until al dente. Reserve some pasta water and drain.
- In a skillet, heat olive oil over medium heat and sauté minced garlic until fragrant.
- Add cubed chicken, season with paprika, Italian seasoning, salt, and pepper. Cook until browned and cooked through.
- Sprinkle flour over the chicken mixture and stir for a minute to cook the flour.
- Gradually pour in chicken broth and milk, stirring until the sauce thickens.
- Reduce heat, stir in Greek yogurt and Parmesan cheese until melted and smooth.
- If using, add baby spinach and mix until wilted.
- Add drained pasta to the sauce, mixing to combine. Use reserved pasta water if needed for consistency.
- Serve hot, garnished with fresh parsley.
Your questions answered
- How long does this dish take to prepare? You’ll be ready to eat in about 30 minutes, making it perfect for busy weeknights!
- Can I make this dish in advance? Yes, you can prep the chicken and sauce ahead of time and toss the pasta in right before serving.
- Is it okay to substitute the pasta? Of course! Any whole grain or gluten-free pasta works beautifully.
- Can this recipe be made vegetarian? Absolutely! Just replace the chicken with firm tofu or extra veggies like broccoli or bell peppers.
- What can I serve alongside this dish? A simple green salad or roasted vegetables would be a lovely accompaniment!
Cooking in the kitchen isn’t just about following a recipe—it’s about creating memories and sharing joy with those you love. This Healthy Garlic Parmesan Chicken Pasta is a fantastic way to do just that. It’s nourishing, flavorful, and adaptable to fit your tastes and pantry. So give it a whirl, mix in your own flair, and let’s keep this delightful cooking journey going. I can’t wait to hear what you create!
Healthy Garlic Parmesan Chicken Pasta
Description
Healthy Garlic Parmesan Chicken Pasta is a comforting and nutritious dish featuring whole wheat pasta, lean chicken, and a light Parmesan sauce made with Greek yogurt.
Ingredients
Main Ingredients
Directions
Cooking Steps
Cook Pasta
Start by boiling a pot of salted water and cook the whole wheat pasta according to package instructions until al dente. Reserve a bit of the pasta water before draining.Sauté Garlic
In a large skillet, heat the olive oil over medium heat. Once hot, add the minced garlic and sauté for about 30 seconds until fragrant.Don’t let it brown to avoid bitterness.Cook Chicken
Add the cubed chicken to the skillet, sprinkle with paprika, Italian seasoning, salt, and pepper. Cook until the chicken is golden and cooked through, about 5-7 minutes.Add Flour
Once the chicken is done, sprinkle the whole wheat flour over the mixture and stir for a minute to cook the flour.This allows it to absorb the juices.Add Liquid
Slowly pour in the chicken broth and milk, stirring constantly until the mixture thickens slightly.This is where the magic happens!Mix in Sauce Components
Reduce the heat and stir in the Greek yogurt and freshly grated Parmesan cheese. Mix until the cheese melts and the sauce is creamy.Add Spinach
If you’re using baby spinach, toss it in now. Stir until wilted.Adds vibrancy and nutrition.Combine Everything
Add your drained pasta to the sauce, combining everything gently. If it seems thick, splash in a little of that reserved pasta water.Serve
Once everything is lovingly combined, serve it hot, garnished with fresh parsley.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 400kcal
- % Daily Value *
- Total Fat 9g14%
- Saturated Fat 2g10%
- Trans Fat 0g
- Cholesterol 60mg20%
- Sodium 300mg13%
- Potassium 800mg23%
- Total Carbohydrate 50g17%
- Dietary Fiber 6g24%
- Sugars 2g
- Protein 29g58%
- Vitamin A 500 IU
- Vitamin C 15 mg
- Calcium 300 mg
- Iron 3 mg
- Phosphorus 250 mg
- Magnesium 70 mg
- Zinc 2 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
