Description
This Healthy Garlic Parmesan Chicken Pasta is a flavorful yet guilt-free dish that combines tender chicken breast with whole wheat or high-protein pasta, all coated in a creamy, cheesy garlic sauce. Using wholesome ingredients like low-fat milk and optional Greek yogurt for creaminess makes this recipe both nutritious and satisfying, perfect for a wholesome weeknight dinner.
Ingredients
Scale
Chicken and Seasoning
- 2 medium boneless skinless chicken breasts (about 1 pound), cut into strips or cubes
- 2 teaspoons olive oil
- 1 teaspoon garlic powder
- Salt and pepper, to taste
Pasta
- 8 oz whole wheat or high-protein pasta (such as chickpea, lentil, or protein-enriched rotini)
Sauce
- 1 tablespoon olive oil
- 4 garlic cloves, minced
- 2 tablespoons all-purpose flour (or whole wheat flour)
- 1 1/2 cups low-fat milk (or unsweetened almond milk)
- 1/2 cup freshly grated Parmesan cheese
- 1/4 cup plain Greek yogurt (optional, for extra creaminess)
- Salt and pepper, to taste
Garnish
- Chopped parsley or basil, for garnish
Instructions
- Cook the pasta: Bring a pot of salted water to a boil and cook the pasta according to the package instructions until al dente. Drain and set aside to prevent overcooking.
- Cook the chicken: Heat 2 teaspoons of olive oil in a large skillet over medium-high heat. Season the chicken pieces with garlic powder, salt, and pepper. Sear the chicken for 4 to 5 minutes on each side until cooked through, with a golden-brown crust. Remove the chicken from the pan and keep warm.
- Prepare the sauce: In the same skillet, reduce the heat to medium and add 1 tablespoon of olive oil. Sauté the minced garlic for about 1 minute until fragrant but not browned. Whisk in the flour and cook for an additional minute to create a roux. Gradually whisk in the low-fat milk, stirring constantly for 3 to 4 minutes until the sauce thickens. Stir in the grated Parmesan cheese until melted. Optionally, mix in Greek yogurt to add extra creaminess. Season the sauce with salt and pepper to taste.
- Combine all ingredients: Return the cooked chicken and drained pasta to the skillet. Toss everything together until the chicken and pasta are well coated with the creamy garlic Parmesan sauce and heated through evenly.
- Serve and garnish: Garnish with chopped parsley or basil and extra Parmesan cheese if desired. Serve the pasta warm and enjoy this delicious, healthy meal.
Notes
- Using whole wheat or legume-based pasta increases fiber and protein content for a healthier dish.
- Greek yogurt is optional but adds creaminess while keeping the sauce lighter than heavy cream.
- For a dairy-free version, substitute milk with unsweetened almond milk and omit Parmesan or use a dairy-free cheese alternative.
- Cook pasta al dente to prevent mushiness when tossed with the sauce.
- Chicken breasts can be chopped smaller for quicker cooking or kept in strips for a more tender bite.
- Adjust garlic quantity according to your taste preference for a milder or stronger flavor.
