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Healthy Garlic Parmesan Chicken Pasta

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
Cook Time: 25 minutes
Total Time: 40 minutes
Course: Dinner
Cuisine: Italian
Keyword: chicken pasta, Healthy Dinner, Healthy Garlic Parmesan Chicken Pasta, Italian recipes, quick meals
Servings: 4 servings
Calories: 400kcal

Equipment

  • Large skillet
  • large pot
  • Cutting board
  • chef's knife
  • measuring spoons

Ingredients

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

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.

Nutrition

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
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