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Healthy garlic parmesan chicken pasta dish garnished with parsley

Healthy Garlic Parmesan Chicken Pasta

A delicious blend of flavors featuring tender chicken, fresh garlic, and creamy Parmesan cheese, tossed with whole wheat pasta and fresh spinach.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: dinner, Main Course
Cuisine: Italian
Calories: 450
Ingredients Method Notes

Ingredients
  

Pasta
  • 8 oz whole wheat penne or fettuccine
Chicken and Seasoning
  • 1 lb boneless skinless chicken breasts, cubed
  • 3 cloves garlic, minced
  • 2 tbsp olive oil
  • 1/2 tsp paprika
  • 1/2 tsp Italian seasoning
  • Salt and black pepper, to taste
Sauce Ingredients
  • 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
Toppings
  • 2 cups baby spinach (optional but recommended)
  • Fresh parsley, chopped (for garnish)

Method
 

Preparation and Cooking
  1. Bring a pot of salted water to boil, add pasta, and cook according to package instructions. Drain and set aside.
  2. In a skillet, heat olive oil and add minced garlic. Sauté for a minute, then add chicken. Season with paprika, Italian seasoning, salt, and pepper. Cook until chicken is no longer pink.
  3. Stir in whole wheat flour and cook briefly. Gradually pour in chicken broth and milk, stirring constantly until smooth.
  4. Remove the pan from heat and mix in Greek yogurt and grated Parmesan, stirring until combined.
  5. Add cooked pasta and spinach to the skillet. Toss everything together until well coated.
  6. Garnish with fresh parsley and serve immediately.

Notes

For extra flavor, try adding red pepper flakes or lemon zest. Customize by adding your favorite veggies, like bell peppers or mushrooms. Store leftovers in an airtight container in the refrigerator for up to 3 days. If freezing, portion the pasta in freezer-safe containers and store for up to 2 months.