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Healthy Garlic Parmesan Chicken Pasta

A cozy, quick dish that combines whole wheat pasta with lean chicken and creamy garlic Parmesan sauce, perfect for weeknight dinners.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Italian
Calories: 420
Ingredients Method Notes

Ingredients
  

Pasta and Chicken
  • 8 oz whole wheat penne or fettuccine Use your preferred pasta type.
  • 1 lb boneless skinless chicken breasts, cubed Use pre-cut chicken to save time.
Sauce Ingredients
  • 2 tbsp olive oil
  • 3 cloves garlic, minced Fresh for the best flavor.
  • 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 Can substitute with almond milk if needed.
  • 1/2 cup freshly grated Parmesan cheese Grated fresh for best melt.
Vegetable Ingredients
  • 2 cups baby spinach (optional but recommended) Add towards the end to wilt.
  • Salt and black pepper, to taste
  • Fresh parsley, chopped (for garnish)

Method
 

Preparation
  1. Bring a large pot of salted water to a rolling boil and cook the whole wheat pasta until al dente, usually 9–11 minutes; drain and reserve 1/2 cup pasta water.
  2. Heat olive oil in a large skillet over medium-high heat; add cubed chicken seasoned with paprika, Italian seasoning, salt, and pepper. Cook until golden on the edges and no longer pink, about 6–8 minutes.
  3. Push the chicken to the side, add minced garlic to the pan, and cook for 30–45 seconds until fragrant.
Cooking the Sauce
  1. Sprinkle in the whole wheat flour and stir for 1 minute to cook the raw taste.
  2. Slowly pour in chicken broth while scraping the pan, and also add milk; stir and simmer until the sauce slightly thickens, about 3–4 minutes.
  3. Lower the heat, whisk in Greek yogurt and Parmesan until smooth; adjust salt and pepper.
Combining Ingredients
  1. Fold in cooked pasta and spinach; toss until the spinach wilts and everything is evenly coated, adding reserved pasta water if needed.
  2. Finish with chopped parsley and an extra shower of Parmesan; serve hot.

Notes

Time-saver: Use pre-cut chicken or rotisserie chicken. Overheating the yogurt may cause it to split; temper before adding. Swap spinach for kale and add a pinch of red pepper flakes for heat if desired.