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Garlic Parmesan Chicken Pasta

Garlic Parmesan Chicken Pasta: A Healthy Guilt-Free Delight

Garlic Parmesan Chicken Pasta is a delicious, healthy meal with creamy sauce and high protein.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Italian
Calories: 420
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Pasta
  • 8 oz Whole Wheat Pasta Can substitute with any short pasta like penne or rotini.
For the Chicken
  • 1 lb Boneless Skinless Chicken Breasts Using leftover or rotisserie chicken is a convenient option.
  • 2 tbsp Olive Oil Provides healthy fats and flavor.
  • 1 tsp Paprika Infuses a savory flavor.
  • 1 tsp Italian Seasoning An aromatic blend.
  • to taste Salt Essential seasoning.
  • to taste Black Pepper Essential seasoning.
For the Sauce
  • 3 cloves Garlic Fresh minced garlic is preferable.
  • 2 tbsp Whole Wheat Flour Used to create a roux.
  • 1 cup Low-Sodium Chicken Broth Adds richness.
  • 1 cup Low-Fat Milk (1% or 2%) Contributes to a creamy texture.
  • 1/2 cup Plain Non-Fat Greek Yogurt Replaces heavy cream and adds creaminess and protein.
  • 1/2 cup Freshly Grated Parmesan Cheese Provides authentic flavor.
  • 2 cups Baby Spinach Optional, boosts nutrients.
For Garnish
  • to taste Fresh Parsley Adds a fresh touch.

Equipment

  • Large Pot
  • Skillet
  • Whisk
  • Measuring cups
  • Measuring spoons

Method
 

Cooking Instructions
  1. Bring a large pot of salted water to a boil. Add the pasta and cook for 8-10 minutes until al dente. Reserve 1/4 cup of pasta water, then drain and set aside.
  2. Heat olive oil in a large skillet over medium-high heat. Add cubed chicken, seasoning with paprika, Italian seasoning, salt, and pepper. Sauté for 6-8 minutes until golden brown and cooked through. Set chicken aside.
  3. In the same skillet, lower heat and add minced garlic, sautéing for about 30 seconds. Sprinkle in flour and stir to form a roux. Gradually add broth and milk, whisking until mixture thickens (2-3 minutes).
  4. Remove from heat and stir in Greek yogurt and Parmesan cheese until smooth. Add reserved pasta water as needed to reach desired consistency.
  5. Return chicken to the skillet, then add cooked pasta and spinach. Toss gently until spinach wilts and everything is heated through.
  6. Serve the Garlic Parmesan Chicken Pasta, garnished with parsley and extra Parmesan cheese if desired.

Nutrition

Serving: 1plateCalories: 420kcalCarbohydrates: 45gProtein: 35gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 80mgSodium: 450mgPotassium: 600mgFiber: 6gSugar: 4gVitamin A: 600IUVitamin C: 10mgCalcium: 200mgIron: 3mg

Notes

Store leftovers in an airtight container in the fridge for up to 3 days. Freeze for up to 2 months and label with the date.

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