Description

This Healthy Garlic Parmesan Chicken Pasta recipe combines creamy Greek yogurt, lean chicken, and whole wheat pasta for a lighter version of a classic comfort food. Perfect for meal prep or a post-workout meal, this dish offers a rich, cheesy flavor without the excess calories.

Ingredients

8 oz whole wheat penne or fettuccine

2 tbsp olive oil

3 garlic cloves, minced

1 lb boneless skinless chicken breasts, cubed

Salt and black pepper, to taste

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)

Fresh parsley, chopped (for garnish)

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Instructions

Cook the Pasta: Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente. Reserve 1/4 cup of pasta water before draining.
Season and Cook the Chicken: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add cubed chicken, seasoning with salt, pepper, paprika, and Italian seasoning. Cook for 5-6 minutes until golden and fully cooked through. Set aside.
Build the Garlic Parmesan Sauce: In the same skillet, add remaining olive oil and sauté garlic for 30-60 seconds. Sprinkle in flour, cook for 30 seconds, then slowly whisk in chicken broth and milk, simmering until the sauce thickens (2-3 minutes).
Add Greek Yogurt and Cheese: Reduce heat to low and stir in Greek yogurt and Parmesan cheese until fully melted. Add reserved pasta water if the sauce is too thick.
Combine and Finish: Return chicken to the skillet, then toss in cooked pasta and spinach (if using). Stir until everything is well-coated in the creamy sauce.
Serve: Garnish with fresh parsley and extra Parmesan, and serve hot

Notes

Add veggies like bell peppers, zucchini, or mushrooms for added nutrition.
For a spicier kick, include red pepper flakes or cayenne pepper.
You can substitute chicken with turkey, shrimp, or tofu for variety

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Main Dish, Comfort Food
Method: Sautéing and simmering
Cuisine: American, Italian