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Healthy Garlic Parmesan Chicken Pasta

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A lighter version of creamy chicken pasta made with garlic, fresh Parmesan, and Greek yogurt for a healthier twist.

Ingredients

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  • 8 oz whole wheat penne or fettuccine
  • 2 tbsp olive oil
  • 3 garlic cloves, minced
  • 1 lb boneless skinless chicken breasts, cubed
  • 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)
  • Salt and black pepper, to taste
  • Fresh parsley, chopped (for garnish)

Instructions

  1. Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook until al dente according to package directions. Reserve about 1/2 cup of the pasta cooking water, then drain the pasta and set aside.
  2. Warm 1 tablespoon of olive oil in a large skillet over medium-high heat. Season cubed chicken with paprika, Italian seasoning, salt, and pepper. Add chicken to the skillet in a single layer and sear until golden and cooked through, about 4 to 6 minutes. Remove chicken to a plate.
  3. Add the remaining tablespoon of olive oil to the skillet. Sauté minced garlic for 30 to 45 seconds until fragrant but not browned. Sprinkle in the whole wheat flour and stir for about 30 seconds to cook the raw flour taste. Slowly pour in the chicken broth and milk, whisking to dissolve any lumps. Simmer gently until the mixture thickens slightly, about 2 to 3 minutes.
  4. Remove the skillet from direct heat. To prevent the yogurt from curdling, temper it by stirring a small amount of the warm sauce into the Greek yogurt, then slowly return the yogurt mixture to the skillet while whisking. Stir in the grated Parmesan until melted and smooth. Season with additional salt and pepper to taste.
  5. Return the cooked chicken to the skillet. Add the drained pasta and toss to coat. If the sauce is too thick, add reserved pasta water a tablespoon at a time until you reach the desired consistency. Fold in the baby spinach and let it wilt in the warm sauce.
  6. Plate immediately and sprinkle with chopped fresh parsley and extra Parmesan if you like.

Notes

Use freshly grated Parmesan for the best flavor and melting. Cool leftovers within two hours and store in an airtight container in the refrigerator for up to 3 to 4 days.

Nutrition

Find it online: https://www.simplefamilydishes.com/healthy-garlic-parmesan-chicken-pasta-3/