Healthy Garlic Parmesan Chicken Pasta
Discover Healthy Garlic Parmesan Chicken Pasta – a wholesome and hearty dish that delights with every bite, perfect for family dinners.
Prep Time: 15 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 40 minutes minutes
Course: Dinner
Cuisine: Italian
Keyword: chicken pasta, Healthy Dinner, Healthy Garlic Parmesan Chicken Pasta, Italian recipes, quick meals
Servings: 4 servings
Calories: 400kcal
Large skillet
large pot
Cutting board
chef's knife
measuring spoons
For the Chicken
- 1.5 lbs boneless, skinless chicken breasts cut into 1-inch pieces
- 1 tbsp olive oil for cooking chicken
- 1/2 tsp salt to enhance flavors
- 1/4 tsp black pepper for a subtle kick
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp dried oregano
For the Pasta
- 12 oz whole wheat penne or rotini pasta
- Salt (for pasta water) essential for flavor
For the Sauce
- 2 tbsp olive oil divided
- 6-8 cloves garlic minced
- 1/2 cup low-sodium chicken broth
- 1 cup unsweetened almond milk or skim milk
- 1/2 cup plain non-fat Greek yogurt
For the Veggies
- 5 oz fresh spinach
- 1 pint cherry tomatoes halved
- 2 tbsp fresh parsley chopped
- 1/4 tsp red pepper flakes optional
- 1/2 cup freshly grated Parmesan cheese
- 1 tbsp fresh lemon juice optional
Instructions
Pat the chicken pieces dry and toss them with olive oil, salt, black pepper, garlic powder, onion powder, and oregano.
Heat olive oil in a large skillet over medium-high heat. Add the seasoned chicken and cook for 3-4 minutes per side, until golden brown. Remove and set aside.
Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions. Reserve 1 cup of pasta water, then drain.
Add remaining olive oil to the skillet and sauté minced garlic and red pepper flakes for 1-2 minutes.
Pour in the chicken broth and scrape up any browned bits, simmer for 2-3 minutes, then reduce heat and add almond milk and Greek yogurt, whisking until smooth.
Gradually stir in Parmesan cheese until melted and the sauce thickens. Season with black pepper.
Toss in the fresh spinach and stir until wilted.
Add the cooked pasta, chicken, and cherry tomatoes, tossing everything together. Adjust consistency with reserved pasta water and finish with lemon juice.
Serving: 1serving | Calories: 400kcal | Carbohydrates: 45g | Protein: 30g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 5g | Cholesterol: 70mg | Sodium: 500mg | Potassium: 600mg | Fiber: 6g | Sugar: 3g | Vitamin A: 20IU | Vitamin C: 25mg | Calcium: 15mg | Iron: 10mg