Healthy Garlic Parmesan Chicken Pasta

A lighter take on classic garlic parmesan chicken pasta, this Healthy Garlic Parmesan Chicken Pasta is creamy, high in protein, and ready in just 25 minutes. Perfect for busy weeknights or meal prep, it delivers flavor without the guilt. Enjoy a satisfying bowl of pasta that fits seamlessly into your clean-eating routine.

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Why You’ll Love This Recipe

• Quick and Easy: This recipe takes only 25 minutes from start to finish, making it ideal for weeknight dinners.
• High Protein: Packed with lean chicken and Greek yogurt, it’s a great source of protein for post-workout refueling.
• Creamy Texture: The combination of Greek yogurt and Parmesan creates a rich sauce without excessive calories.
• Versatile Ingredients: Use whole wheat pasta and fresh spinach to boost nutrition while keeping it delicious.
• Meal Prep Friendly: Perfect for batch cooking; make a large portion to enjoy throughout the week!

Tools and Preparation

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Essential Tools and Equipment

• Large pot
• Skillet
• Cutting board
• Knife
• Whisk

Importance of Each Tool

• Large pot: Ideal for boiling pasta and ensuring even cooking.
• Skillet: Great for sautéing chicken and creating the creamy sauce in one pan.
• Whisk: Essential for mixing ingredients smoothly without lumps.

Ingredients

A lighter take on classic garlic parmesan chicken pasta. Creamy, high in protein, and ready fast. Perfect when you want a satisfying bowl of pasta that still fits a clean-eating routine.

For the Pasta

• 8 oz whole wheat penne or fettuccine

For the Chicken

• 2 tbsp olive oil
• 3 garlic cloves, minced
• 1 lb boneless skinless chicken breasts, cubed
• 1/2 tsp paprika
• 1/2 tsp Italian seasoning

For the Sauce

• 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

For Serving

• 2 cups baby spinach (optional but recommended)
• Salt and black pepper, to taste
• Fresh parsley, chopped (for garnish)

How to Make Healthy Garlic Parmesan Chicken Pasta

Step 1: Cook the Pasta

1. Bring a large pot of salted water to a boil.
2. Add the whole wheat penne or fettuccine and cook according to package instructions until al dente.
3. Drain the pasta and set aside.

Step 2: Season and Cook the Chicken

1. In a skillet over medium heat, add olive oil.
2. Add minced garlic; sauté for about 30 seconds until fragrant.
3. Add cubed chicken breasts, paprika, Italian seasoning, salt, and pepper. Cook until chicken is browned and cooked through.

Step 3: Build the Garlic Parmesan Sauce

1. Sprinkle whole wheat flour over the cooked chicken; stir well to coat evenly.
2. Slowly pour in low-sodium chicken broth while whisking continuously to avoid lumps.

Step 4: Add Greek Yogurt and Cheese

1. Reduce heat to low; stir in low-fat milk and Greek yogurt until smooth.
2. Gradually mix in freshly grated Parmesan cheese until melted.

Step 5: Combine and Finish

1. If using baby spinach, fold it into the sauce until wilted.
2. Add cooked pasta back into the skillet; toss everything together until well combined.

Step 6: Serve Hot

1. Taste for seasoning; adjust salt and pepper as needed.
2. Garnish with chopped parsley before serving hot.

Enjoy your Healthy Garlic Parmesan Chicken Pasta as a delightful meal any day of the week!

How to Serve Healthy Garlic Parmesan Chicken Pasta

Serving Healthy Garlic Parmesan Chicken Pasta can elevate your dining experience and make it even more enjoyable. Here are some creative ways to present this delicious dish.

Pair with a Light Salad

• A fresh garden salad with mixed greens, cherry tomatoes, and a light vinaigrette adds crunch and balances the creamy pasta.

Add Grilled Vegetables

• Grilled zucchini, bell peppers, or asparagus can enhance the flavor profile while adding extra nutrients and color to your plate.

Sprinkle Extra Cheese

• A light sprinkle of additional Parmesan cheese on top can boost the cheesy flavor and create an appealing presentation.

Serve with Crusty Bread

• A slice of whole-grain or artisan bread on the side is perfect for soaking up any leftover sauce, making for a satisfying meal.

Garnish with Fresh Herbs

• Chopped fresh parsley not only adds a pop of color but also brings freshness to each bite of pasta, enhancing its taste.

Offer a Lemon Wedge

• A lemon wedge on the side allows guests to add a splash of citrus that brightens the dish, complementing the garlic and Parmesan beautifully.

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How to Perfect Healthy Garlic Parmesan Chicken Pasta

To achieve the best results with Healthy Garlic Parmesan Chicken Pasta, consider these essential tips.

• Use High-Quality Ingredients: Fresh garlic and good-quality Parmesan cheese make a significant difference in flavor.
• Don’t Overcook the Chicken: Cook just until it’s no longer pink to maintain tenderness and juiciness.
• Adjust Seasonings: Feel free to tweak salt, pepper, or spices according to personal tastes for optimal flavor.
• Add Nutrients: Incorporate vegetables like spinach or broccoli for added health benefits without compromising flavor.
• Control Creaminess: Adjust the amount of Greek yogurt or milk based on how creamy you want your sauce.
• Serve Immediately: Enjoy your pasta right after cooking for the best texture and taste.

Best Side Dishes for Healthy Garlic Parmesan Chicken Pasta

Pairing side dishes with Healthy Garlic Parmesan Chicken Pasta can enhance your meal. Here are some excellent options:

1. Garlic Bread: Perfectly toasted garlic bread complements the dish’s flavors while providing a satisfying crunch.
2. Roasted Brussels Sprouts: These caramelized bites add a nutty flavor that contrasts nicely with the creamy pasta.
3. Caesar Salad: This classic salad pairs beautifully due to its crisp romaine and tangy dressing.
4. Steamed Broccoli: Lightly steamed broccoli adds vibrant color and essential vitamins without overpowering the main dish.
5. Caprese Salad: The fresh mozzarella and tomatoes provide a refreshing contrast that brightens every bite.
6. Grilled Corn on the Cob: Sweet corn adds a fun texture while balancing out the savory flavors of the pasta.
7. Antipasto Platter: Include olives, artichokes, and cured meats for an impressive spread that offers various flavors and textures.
8. Zucchini Noodles: For a low-carb option, serve spiralized zucchini as an alternative side that pairs well with garlic flavors.

Common Mistakes to Avoid

Making Healthy Garlic Parmesan Chicken Pasta can be easy, but there are some common pitfalls to watch for.

• Using the wrong pasta: Opting for regular pasta instead of whole wheat can make your dish less healthy. Choose whole wheat penne or fettuccine for better nutrition.
• Overcooking the chicken: Cooking chicken too long can lead to dryness. Aim for a golden brown color and ensure it’s cooked through for the best texture.
• Skipping seasoning: Neglecting salt and pepper can dull flavors. Don’t forget to season each layer of the dish for a robust taste.
• Not measuring ingredients: Eyeballing ingredients like flour or cheese can throw off the sauce’s consistency. Use precise measurements for best results.
• Forgetting to add greens: Leaving out spinach means missing out on added nutritional benefits. Toss in baby spinach for more vitamins and a pop of color.

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Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• Keep in the fridge for up to 3 days.

Freezing Healthy Garlic Parmesan Chicken Pasta

• Use freezer-safe containers to prevent freezer burn.
• This dish can be frozen for up to 2 months.

Reheating Healthy Garlic Parmesan Chicken Pasta

• Oven: Preheat to 350°F (175°C) and bake covered with foil until heated through, about 20 minutes.
• Microwave: Heat in short bursts, stirring in between, until warm. Add a splash of milk if needed.
• Stovetop: Warm in a skillet over low heat, adding a little chicken broth or water to keep it creamy.

Frequently Asked Questions

Here are some common questions about making Healthy Garlic Parmesan Chicken Pasta.

Can I use other types of pasta?

Yes! You can substitute whole wheat pasta with gluten-free options or any pasta you prefer.

How can I customize this recipe?

Feel free to add vegetables like broccoli, bell peppers, or mushrooms for extra flavor and nutrition.

What kind of chicken is best?

Boneless, skinless chicken breasts work well, but you could also use thighs for more flavor.

Is this dish high in protein?

Absolutely! With chicken and Greek yogurt, this recipe offers a great protein boost ideal for post-workout meals.

Final Thoughts

This Healthy Garlic Parmesan Chicken Pasta is not only delicious but also versatile. You can customize it with your favorite veggies or adjust the seasonings as needed. Try it today and enjoy a hearty meal that aligns with your clean-eating goals!

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Healthy Garlic Parmesan Chicken Pasta

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• Author: Grace
• Total Time: 25 minutes
• Yield: Serves 4

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Description

Indulge in a bowl of Healthy Garlic Parmesan Chicken Pasta, where classic comfort meets nutritional value. This creamy, protein-packed dish combines tender chicken, whole wheat pasta, and a rich garlic Parmesan sauce crafted from Greek yogurt and low-fat milk. Ready in just 25 minutes, it’s perfect for busy weeknights or meal prep, allowing you to enjoy delicious flavors without sacrificing your clean-eating goals. Elevate your dining experience by pairing it with fresh greens or grilled veggies for extra nutrition. Whether you’re fueling up post-workout or seeking a satisfying dinner option, this dish promises to delight your taste buds.

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Ingredients

Scale 1x2x3x

• 8 oz whole wheat penne or fettuccine
• 1 lb boneless skinless chicken breasts, cubed
• 2 tbsp olive oil
• 3 garlic cloves, minced
• 1 cup low-sodium chicken broth
• ½ cup plain non-fat Greek yogurt
• ½ cup freshly grated Parmesan cheese
• Optional: 2 cups baby spinach

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Instructions

1. Cook the pasta according to package instructions until al dente; drain and set aside.
2. In a skillet over medium heat, heat olive oil and sauté minced garlic for about 30 seconds.
3. Add cubed chicken, paprika, Italian seasoning, salt, and pepper; cook until browned.
4. Sprinkle flour over the cooked chicken and stir well; gradually add chicken broth while whisking.
5. Reduce heat to low; stir in milk and Greek yogurt until smooth, then mix in Parmesan cheese.
6. Fold in spinach if using; add cooked pasta and toss until well coated.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Main
• Method: Stovetop
• Cuisine: Italian

Nutrition

• Serving Size: 1 bowl (about 350g)
• Calories: 450
• Sugar: 3g
• Sodium: 600mg
• Fat: 12g
• Saturated Fat: 4g
• Unsaturated Fat: 7g
• Trans Fat: 0g
• Carbohydrates: 50g
• Fiber: 6g
• Protein: 38g
• Cholesterol: 85mg