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Healthy Garlic Parmesan Chicken Pasta

Healthy Garlic Parmesan Chicken Pasta That's Guilt-Free Goodness

Healthy Garlic Parmesan Chicken Pasta is a satisfying and nourishing dish that offers all the flavor of classic comfort food without the guilt.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Italian
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Pasta
  • 8 ounces Whole Wheat Pasta
For the Chicken
  • 1 pound Boneless Skinless Chicken Breasts Feel free to use leftover cooked chicken.
  • 2 tablespoons Olive Oil Adds healthy fats.
  • to taste Salt Adjust according to your taste.
  • to taste Black Pepper Adjust according to your taste.
For the Sauce
  • 3 cloves Garlic (Minced) Fresh garlic delivers the best results.
  • 2 tablespoons Whole Wheat Flour Used for making a roux.
  • 1 teaspoon Paprika Provides mild warmth.
  • 1 teaspoon Italian Seasoning Adds flavor.
  • 1 cup Low-Sodium Chicken Broth Vegetable broth can be used for a vegetarian option.
  • 1 cup Low-Fat Milk (1% or 2%) Creates creaminess without heavy cream.
  • 1 cup Plain Non-Fat Greek Yogurt Avoid boiling to keep it smooth.
  • 1/2 cup Freshly Grated Parmesan Cheese Opt for fresh instead of pre-grated.
Optional Additions
  • 2 cups Baby Spinach Stir in at the end.
  • 1/4 cup Fresh Parsley (Chopped) For garnish.

Equipment

  • large pot
  • colander
  • Large skillet
  • Whisk

Method
 

Step-by-Step Instructions
  1. Cook the Pasta. Bring a large pot of salted water to a boil. Add whole wheat pasta and cook according to package instructions (8-10 minutes) until al dente. Reserve 1/4 cup of pasta water, then drain the pasta.
  2. Season and Cook the Chicken. Heat olive oil in a large skillet over medium heat. Season chicken breasts with salt, pepper, and paprika. Cook chicken for 6-8 minutes per side until golden brown. Remove and let rest before slicing.
  3. Make the Garlic Parmesan Sauce. In the same skillet, sauté minced garlic until fragrant. Sprinkle in whole wheat flour and whisk. Gradually add chicken broth and milk, whisking to avoid lumps. Simmer for 2-3 minutes.
  4. Finish the Sauce. Reduce heat to low and stir in Greek yogurt and Parmesan cheese until smooth. Adjust seasoning to taste.
  5. Combine. Return sliced chicken to the skillet, add drained pasta and spinach. Toss over low heat for 1-2 minutes until well coated.
  6. Serve. Transfer to plates, garnish with parsley and extra Parmesan. Serve immediately.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 30gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 70mgSodium: 400mgPotassium: 700mgFiber: 6gSugar: 3gVitamin A: 15IUVitamin C: 25mgCalcium: 15mgIron: 10mg

Notes

Avoid boiling the Greek yogurt to keep the sauce creamy. Season generously to enhance flavor. Store leftovers in airtight container for 3-4 days.

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