ADVERTISEMENT
As I stood in my kitchen, the familiar aroma of sizzling garlic enveloped me, instantly transporting me to a cozy Italian trattoria. This Healthy Garlic Parmesan Chicken Pasta is my secret weapon for turning any weeknight into an unforgettable dining experience. Not only is it quick to whip up—ready in just 30 minutes—but it also delivers a guilt-free indulgence that the whole family will love. Packed with protein from tender chicken and luscious Greek yogurt, this dish redefines comfort food while keeping your wellness goals in mind. With a hint of savory Parmesan and the fresh vibrancy of spinach, it’s hard to believe something this satisfying is also wholesome. Are you ready to elevate your pasta game? Let's dive into this delightful recipe together!
ADVERTISEMENT
Why is this pasta recipe a must-try?
Simplicity: This Garlic Parmesan Chicken Pasta is a breeze to make, requiring just 30 minutes from start to finish—perfect for busy weeknights!
Creamy Texture: The combination of Greek yogurt and Parmesan creates a rich, indulgent sauce that feels luxurious without weighing you down.
Nutrient-Packed: With whole wheat pasta and fresh spinach, you get fiber and nutrients that elevate this dish beyond your average pasta meal.
Family-Friendly: Kids and adults alike will adore the savory flavors, making this your new go-to recipe for family dinners.
Meal Prep Dream: Leftovers are easy to store and reheat, ensuring you can enjoy this deliciousness throughout the week—just add a splash of broth or milk for the perfect consistency!
Ready to take the plunge into pasta perfection? Try making this healthy garlic Parmesan chicken pasta that will make your taste buds sing!
Garlic Parmesan Chicken Pasta Ingredients
• Prepare for a delightful cooking experience!
For the Pasta
• 8 oz whole wheat pasta – A healthier alternative that adds fiber and texture.
For the Chicken
• 1 lb chicken breast, cubed – Provides lean protein that keeps you full.
• 2 tablespoon olive oil – Adds healthy fats and helps in browning the chicken.
• 1 teaspoon salt – Enhances the flavors of the dish.
• ½ teaspoon pepper – A subtle kick to elevate your chicken.
• ½ teaspoon paprika – Adds a touch of smokiness to the dish.
• 1 teaspoon Italian seasoning – A blend that brings Italian flair to your pasta.
For the Sauce
• 3 cloves garlic, minced – Infuses the sauce with aromatic goodness.
• 2 tablespoon whole wheat flour – Helps thicken the sauce for a creamy texture.
• 1 cup chicken broth – Adds depth and richness to your sauce.
• ½ cup low-fat milk – Keeps it creamy while reducing calories.
• 1 cup Greek yogurt – A healthier alternative that adds creaminess and tang.
• ½ cup grated Parmesan cheese – The star ingredient that gives this dish its name and flavor.
For the Extras
• 2 cups fresh spinach (optional) – Boosts nutrients and adds a pop of color.
• Chopped parsley (for garnish, optional) – Spruces up the dish and adds freshness.
Now that you have these essential ingredients ready, it's time to whip up a comforting and healthy Garlic Parmesan Chicken Pasta that your loved ones will savor!
Step‑by‑Step Instructions for Garlic Parmesan Chicken Pasta
Step 1: Cook the Pasta
Begin by bringing a large pot of salted water to a vigorous boil. Once boiling, add 8 oz of whole wheat pasta and cook according to package instructions until it reaches an al dente texture, typically about 8-10 minutes. Be sure to save about ¼ cup of the starchy pasta water before draining. Drain the pasta and set it aside, giving it a gentle shake to remove any excess water.
Step 2: Sauté the Chicken
In a large nonstick skillet, heat 1 tablespoon of olive oil over medium heat. Once the oil shimmers, add 1 lb of cubed chicken breast seasoned with 1 teaspoon salt, ½ teaspoon pepper, ½ teaspoon paprika, and 1 teaspoon Italian seasoning. Cook the chicken for approximately 5-6 minutes, turning occasionally until it is golden brown and cooked through. Transfer the cooked chicken to a plate and keep it warm.
Step 3: Sauté the Garlic
In the same skillet, add the remaining tablespoon of olive oil, allowing it to heat up for about 30 seconds. Stir in 3 cloves of minced garlic and sauté for 30-60 seconds, stirring constantly until fragrant but not browned; this will keep the garlic sweet. The aroma will fill your kitchen, signaling it's time for the next step!
Step 4: Make the Roux
Sprinkle in 2 tablespoons of whole wheat flour over the garlic oil, stirring continuously to combine and form a light roux. Allow it to cook for about 30 seconds to eliminate any raw flour flavor. You'll notice a slight thickening; this is crucial for the creamy sauce in your Garlic Parmesan Chicken Pasta!
Step 5: Prepare the Sauce
Gradually pour in 1 cup of chicken broth while whisking gently to avoid any lumps. After mixing well, add in ½ cup of low-fat milk and keep whisking for an additional 2-3 minutes, or until the sauce thickens. The sauce should lightly coat the back of a spoon, indicating it’s ready for the next delicious addition.
Step 6: Incorporate the Creaminess
Reduce the heat to low and stir in 1 cup of Greek yogurt until fully incorporated, creating a creamy base for your Garlic Parmesan Chicken Pasta. Add in ½ cup of grated Parmesan cheese, stirring until melted and the sauce becomes velvety. If the sauce is too thick, adjust the consistency with the reserved pasta water you saved earlier.
Step 7: Combine Ingredients
Return the cooked chicken along with any accumulated juices to the skillet. Toss in the cooked whole wheat pasta and, if desired, 2 cups of fresh spinach, stirring everything together until the pasta and chicken are evenly coated in the creamy sauce. The vibrant colors will make this dish even more appetizing!
Step 8: Serve and Garnish
Divide the Garlic Parmesan Chicken Pasta among plates, artfully garnishing with chopped parsley and a sprinkle of extra Parmesan if desired. Serve immediately while still warm, allowing everyone to enjoy the comforting aromas and flavors of this delightful dish!
Garlic Parmesan Chicken Pasta Variations
Feel free to get creative and personalize your Garlic Parmesan Chicken Pasta to suit your tastes and dietary needs!
- Gluten-Free: Use gluten-free pasta or spiralized veggies like zucchini for a lighter, low-carb option.
- Vegetarian: Swap chicken for hearty chickpeas or sautéed mushrooms to maintain that satisfying texture.
- Spice Up: Add a pinch of red pepper flakes or diced jalapeños for a delightful heat that warms your soul.
- Herbaceous Twist: Mix in fresh basil or oregano instead of Italian seasoning for a fresh garden flavor that brightens the dish.
- Extra Creamy: Substitute the Greek yogurt with a combo of cream cheese and sour cream for a richer sauce that's hard to resist.
For those looking to elevate this dish even more, consider adding some sun-dried tomatoes or artichoke hearts. This not only enhances the flavors, but also introduces lovely textures. Trust me, your family will ask for seconds!
Expert Tips for Garlic Parmesan Chicken Pasta
Cook Al Dente: Ensure your whole wheat pasta is cooked al dente. This will prevent it from becoming mushy when mixed with the sauce.
Avoid Garlic Burn: When sautéing garlic, monitor it closely to avoid browning. This keeps the flavor sweet rather than bitter, enhancing your Garlic Parmesan Chicken Pasta.
Thickening Trick: If your sauce is too thick, adjust it with reserved pasta water gradually until you achieve your desired consistency.
Flavor Infusion: For added flavor, consider marinating the chicken in the olive oil and spices for 30 minutes before cooking. This step makes the chicken more flavorful.
Fresh Ingredients: Use fresh spinach if possible; it adds vibrant color and a nutritional boost. You can substitute with other veggies like kale or broccoli if desired!
What to Serve with Healthy Garlic Parmesan Chicken Pasta
Imagine a cozy dinner where every bite takes you to delightful flavors, creating a truly memorable meal experience.
- Garlic Bread: A crispy, buttery delight that complements the creamy sauce beautifully while adding a satisfying crunch.
- Mixed Green Salad: Fresh greens tossed with a light vinaigrette create a refreshing contrast to the richness of the pasta.
- Roasted Vegetables: Seasonal veggies, caramelized to perfection, bring earthy flavors that enhance the overall meal without overpowering it.
- Grilled Asparagus: Tender yet slightly charred asparagus adds an elegant touch and a burst of green freshness to your plate.
- Creamy Coleslaw: The cool, creamy slaw provides crunch and a tangy contrast that balances the savory notes of the dish.
- Chardonnay: A chilled glass of this white wine is perfect for pairing, offering a smooth balance that complements the dish’s flavors.
- Lemon Sorbet: End the evening on a refreshing note with bright, zesty sorbet, cleansing the palate beautifully after the hearty pasta.
- Stuffed Mushrooms: Savory filled mushrooms make for an enticing appetizer, enticing your guests while enhancing the ambiance with their earthy taste.
Make Ahead Options
These Garlic Parmesan Chicken Pasta are a fantastic option for busy weeknights! You can prepare the chicken, sauce, and pasta up to 24 hours in advance, refrigerating them separately in airtight containers to maintain their freshness. Cook the chicken and toss it with the spices before storing, while allowing the sauce to cool before sealing. When you're ready to serve, simply reheat the chicken and sauce on the stovetop, then mix in the cooked pasta. For the best results, add a splash of broth or milk to the sauce during reheating to keep it creamy and delicious. This way, you'll have a homemade meal ready to enjoy with minimal effort!
How to Store and Freeze Garlic Parmesan Chicken Pasta
Fridge: Store leftover Garlic Parmesan Chicken Pasta in an airtight container for up to 4 days. Allow it to cool completely before sealing to maintain freshness.
Freezer: If you’d like to store it for longer, freeze the pasta in airtight containers or freezer bags for up to 3 months. For best results, separate portions to make reheating easier.
Reheating: When it's time to enjoy your leftovers, reheat in a skillet with a splash of chicken broth or milk to restore the creamy texture. Heat gently until warmed through, about 5-7 minutes.
Enjoy Later: Freezing this dish is a great way to have a comforting meal on hand. Just remember to label your containers with the date for easy reference!
Garlic Parmesan Chicken Pasta Recipe FAQs
What type of pasta should I use for this recipe?
Absolutely! Whole wheat pasta is the star here, providing a wholesome health boost compared to traditional pasta. It adds fiber and a nutty flavor that complements the dish beautifully. You can also switch it up with gluten-free pasta if needed—just ensure to adjust the cooking time as per the package instructions.
How should I store leftover Garlic Parmesan Chicken Pasta?
This pasta can be stored in airtight containers in the fridge for up to 4 days. Allow it to cool completely before storing to prevent moisture buildup. When you're ready to enjoy it again, just reheat it with a splash of broth or milk to maintain that creamy texture.
Can I freeze Garlic Parmesan Chicken Pasta?
Absolutely! To freeze, portion the pasta into airtight containers or freezer bags, ensuring you remove as much air as possible. It can be stored in the freezer for up to 3 months. During freezing, I recommend labeling your containers with the date so you can keep track of freshness.
What if my sauce seems too thick after cooking?
No worries! If your Garlic Parmesan Chicken Pasta sauce is thicker than you'd like, add the reserved pasta water gradually until you reach your desired consistency. This not only thins the sauce but also keeps it velvety. Just be patient and stir it in slowly for the best results!
Are there any dietary considerations to keep in mind?
Certainly! If you're cooking for someone with dietary restrictions, this dish can easily be modified. It can be made gluten-free by using a suitable pasta alternative and lower in fat by using less Greek yogurt and cheese. Also, some may want to keep an eye out for lactose intolerance—try substituting the milk and yogurt with plant-based alternatives!
How can I make this dish more nutritious?
For an extra nutritious punch, toss in more vegetables like steamed broccoli or bell peppers alongside the spinach. These colorful additions not only boost nutrition but also enhance the visual appeal of your Garlic Parmesan Chicken Pasta, making it a feast for both the eyes and the palate!
Creamy Garlic Parmesan Chicken Pasta for Cozy Nights
Ingredients
Equipment
Method
- Begin by bringing a large pot of salted water to a vigorous boil. Add 8 oz of whole wheat pasta and cook according to package instructions until al dente, about 8-10 minutes. Save ¼ cup of starchy pasta water, drain, and set aside.
- In a large nonstick skillet, heat 1 tablespoon of olive oil over medium heat. Add 1 lb of cubed chicken seasoned with 1 teaspoon salt, ½ teaspoon pepper, ½ teaspoon paprika, and 1 teaspoon Italian seasoning. Cook for about 5-6 minutes until golden brown and cooked through. Transfer chicken to a plate and keep warm.
- In the same skillet, add the remaining tablespoon of olive oil. Stir in 3 cloves of minced garlic and sauté for 30-60 seconds until fragrant but not browned.
- Sprinkle in 2 tablespoon of whole wheat flour over garlic oil, stirring to combine and form a light roux. Cook for about 30 seconds.
- Gradually pour in 1 cup of chicken broth while whisking gently. Add ½ cup of low-fat milk and keep whisking for 2-3 minutes until the sauce thickens.
- Reduce the heat to low and stir in 1 cup of Greek yogurt until incorporated. Add ½ cup of grated Parmesan cheese and stir until melted. Adjust consistency with reserved pasta water if needed.
- Return cooked chicken along with juices to the skillet. Toss in cooked whole wheat pasta and, if desired, 2 cups of fresh spinach, stirring until evenly coated in the sauce.
- Divide the pasta among plates, garnishing with chopped parsley and extra Parmesan if desired. Serve immediately.
Leave a Reply