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Healthy Garlic Parmesan Chicken Pasta

Healthy Garlic Parmesan Chicken Pasta for Guilt-Free Indulgence

Enjoy a delicious yet healthy Garlic Parmesan Chicken Pasta that's high in protein and low in calories, perfect for guilt-free indulgence.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 plates
Course: Dinner
Cuisine: Italian
Calories: 400

Ingredients
  

For the Pasta
  • 12 oz Whole Wheat Pasta substitute with gluten-free pasta if needed
For the Sauce
  • 2 tbsp Olive Oil or avocado oil for different taste
  • 3-4 cloves Garlic fresh is preferred
  • 2 tbsp Whole Wheat Flour can substitute with cornstarch
  • 1 cup Low-Sodium Chicken Broth vegetable broth for vegetarian option
  • ½ cup Low-Fat Milk unsweetened almond milk can be lighter
  • 1 cup Plain Non-Fat Greek Yogurt substitute with dairy-free yogurt for vegan
  • ½ cup Freshly Grated Parmesan Cheese or vegan cheese for dairy-free
For the Chicken
  • 1 lb Boneless Skinless Chicken Breasts or leftover cooked chicken
  • 1 tsp Paprika smoked paprika adds depth
  • 1 tbsp Italian Seasoning or dried herbs like basil or oregano
  • to taste Salt and Black Pepper
For the Finish
  • 2 cups Baby Spinach optional, can swap with kale
  • ¼ cup Fresh Parsley for garnish

Equipment

  • large pot
  • large skillet
  • colander

Method
 

Step-by-Step Instructions for Healthy Garlic Parmesan Chicken Pasta
  1. Bring a large pot of salted water to a boil. Add pasta and cook until al dente, about 8-10 minutes. Reserve ¼ cup of pasta water and drain pasta.
    Healthy Garlic Parmesan Chicken Pasta
  2. In a skillet, heat olive oil over medium heat. Add chicken, seasoned with paprika, Italian seasoning, salt, and pepper. Sauté for 6-8 minutes until golden brown and cooked through.
    Healthy Garlic Parmesan Chicken Pasta
  3. Sauté minced garlic in the same skillet until fragrant. Add flour and stir for 1-2 minutes. Gradually add chicken broth and milk, cooking until sauce thickens.
    Healthy Garlic Parmesan Chicken Pasta
  4. Lower heat and mix yogurt and Parmesan into the sauce until creamy. Add reserved pasta water if sauce is too thick.
    Healthy Garlic Parmesan Chicken Pasta
  5. Combine chicken, drained pasta, and spinach into the skillet. Toss until well coated and cook for another 1-2 minutes, then serve garnished with parsley.
    Healthy Garlic Parmesan Chicken Pasta

Nutrition

Serving: 1plateCalories: 400kcalCarbohydrates: 45gProtein: 30gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 85mgSodium: 600mgPotassium: 800mgFiber: 5gSugar: 3gVitamin A: 2000IUVitamin C: 10mgCalcium: 200mgIron: 2mg

Notes

Avoid boiling the yogurt to prevent curdling; use fresh grated Parmesan for better flavor.

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