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Healthy Garlic Parmesan Chicken Pasta

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A balanced weeknight dish featuring whole wheat pasta, lean chicken, and a creamy garlic Parmesan sauce.

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 but recommended)
  • Salt and black pepper, to taste
  • Fresh parsley, chopped (for garnish)

Instructions

  1. Bring a large pot of salted water to a boil and cook the pasta until al dente. Reserve about 1/2 cup of the pasta cooking water, then drain the pasta.
  2. Season the cubed chicken with the paprika, Italian seasoning, salt, and black pepper. Heat the olive oil in a skillet over medium-high heat. Add the chicken and sear until golden and cooked through, about 4–6 minutes. Remove the chicken and set aside.
  3. In the same skillet, reduce heat to medium and sauté the minced garlic until fragrant, about 30 seconds. Sprinkle in the whole wheat flour and stir to form a paste, cooking for about 1 minute to remove the raw flour taste.
  4. Gradually whisk in the chicken broth and milk. Bring to a simmer and cook until the sauce slightly thickens, about 2–3 minutes.
  5. Remove the skillet from heat and stir in the Greek yogurt and freshly grated Parmesan cheese until smooth. If the sauce is too thick, add reserved pasta water a tablespoon at a time until desired consistency is reached.
  6. Return the chicken to the skillet, add the drained pasta and baby spinach, and toss gently until everything is coated and the spinach has wilted. Taste and adjust seasoning as needed.
  7. Serve hot, garnished with fresh parsley.

Notes

For best results, use fresh Parmesan cheese and make sure to temper the yogurt off heat to prevent curdling.

Nutrition

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