Description of this recipe: This Healthy Garlic Parmesan Chicken Pasta recipe offers a lighter take on a classic comfort food, delivering all the creamy, cheesy goodness you crave without sacrificing your health goals. By incorporating lean protein, whole grains, and smart ingredient swaps, this dish is perfect for a satisfying weeknight meal that won’t leave you feeling weighed down. It’s a culinary hug in a bowl, reimagined for a modern, health-conscious lifestyle. It is packed with flavor and is made with ingredients that are good for you!
Why you will love this recipe: You’ll adore this Healthy Garlic Parmesan Chicken Pasta for its incredible flavor and ease of preparation. It’s a one-pan wonder that comes together quickly, making it ideal for busy weeknights. The creamy, garlicky sauce is irresistibly delicious, and the use of whole wheat pasta and lean chicken breast makes it a nutritious and protein-packed meal. Plus, it’s easily customizable to suit your dietary preferences and tastes. It’s a guaranteed family favorite that you can feel good about serving. This dish is not only delicious but also incredibly versatile. Feel free to experiment with different types of pasta, add vegetables like broccoli or spinach for extra nutrients, or adjust the seasonings to your liking. It’s a blank canvas for your culinary creativity!
Ingredients:
For the Chicken and Pasta:
- 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
- 8 oz whole wheat or high-protein pasta (like chickpea, lentil, or protein-enriched rotini)
For the 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
- Chopped parsley or basil, for garnish
Preparation:
Step 1: Cook the Pasta: Bring a large pot of salted water to a rolling boil. Add the pasta and cook according to package instructions until al dente (firm to the bite). Drain the pasta thoroughly and set it aside. Reserve about 1/2 cup of the pasta water, as it can be used to adjust the sauce consistency if needed.
Step 2: Prepare the Chicken: While the pasta is cooking, prepare the chicken. Cut the chicken breasts into bite-sized strips or cubes. This ensures even cooking and makes it easier to incorporate the chicken into the pasta dish. In a bowl, toss the chicken with olive oil, garlic powder, salt, and pepper. Make sure the chicken is evenly coated with the seasonings.
Step 3: Cook the Chicken: Heat a large skillet over medium-high heat. Add the seasoned chicken to the skillet in a single layer, making sure not to overcrowd the pan. Sear the chicken for 4-5 minutes per side, or until it is cooked through and has a golden-brown crust. Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C). Once cooked, remove the chicken from the skillet and set it aside.
Step 4: Make the Garlic Parmesan Sauce: Reduce the heat to medium and add olive oil to the same skillet. Add the minced garlic and sauté for about 1 minute, or until fragrant, being careful not to burn it. Whisk in the flour (all-purpose or whole wheat) and cook for another minute, stirring constantly to create a smooth roux. Gradually whisk in the milk (low-fat or almond milk) and continue stirring for 3-4 minutes, or until the sauce thickens. Add the grated Parmesan cheese and stir until it is completely melted and the sauce is smooth and creamy. If using, stir in the Greek yogurt for extra creaminess. Season the sauce with salt and pepper to taste.
Step 5: Combine and Serve: Return the cooked chicken and pasta to the skillet with the garlic Parmesan sauce. Toss everything together until the pasta and chicken are well coated with the sauce and heated through. Garnish with chopped parsley or basil. Serve immediately and enjoy your delicious and healthy Garlic Parmesan Chicken Pasta.
COOKING Rating: Easy
Serving Suggestions: Serve this Healthy Garlic Parmesan Chicken Pasta with a side of steamed broccoli, roasted asparagus, or a fresh garden salad for a complete and balanced meal. You can also sprinkle some red pepper flakes on top for a little extra heat, or add a squeeze of lemon juice for a touch of brightness. Crusty bread or garlic breadsticks make a great accompaniment for soaking up the creamy sauce. It also tastes amazing with a chilled glass of white wine, such as Pinot Grigio or Sauvignon Blanc.
Tips:
- To prevent the pasta from sticking together, toss it with a little olive oil after draining.
- If the sauce becomes too thick, add a splash of the reserved pasta water to thin it out.
- For a richer flavor, use freshly grated Parmesan cheese instead of the pre-shredded kind.
- Feel free to add other vegetables to the dish, such as spinach, mushrooms, or bell peppers.
- To make this recipe gluten-free, use gluten-free pasta and a gluten-free flour blend.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Nutritional Information: (Approximate values per serving) Calories: 450 Protein: 35g Sodium: 600mg
Conclusion: This Healthy Garlic Parmesan Chicken Pasta is a delicious and guilt-free way to enjoy a classic comfort food. By making a few simple ingredient swaps, you can create a meal that is both satisfying and nutritious. This recipe is perfect for busy weeknights, and it’s sure to become a family favorite. So, go ahead and give it a try – you won’t be disappointed! It’s a testament to the fact that healthy eating can be both delicious and convenient. Experiment with different variations to make it your own, and enjoy the process of creating a meal that nourishes both your body and your soul.
Q&A:
Q1: Can I use different types of pasta for this recipe? A1: Absolutely! While whole wheat or high-protein pasta is recommended for its nutritional benefits, you can use any type of pasta you prefer, such as penne, fettuccine, or even gluten-free pasta. Just be sure to adjust the cooking time according to the package instructions.
Q2: Is it possible to make this recipe vegetarian? A2: Yes, you can easily adapt this recipe to make it vegetarian by substituting the chicken with vegetables such as mushrooms, bell peppers, or zucchini. You can also add plant-based protein sources like tofu or tempeh for added nutrition.
Q3: Can I prepare this dish in advance? A3: While it’s best to serve this pasta dish immediately after cooking, you can prepare the sauce and chicken separately ahead of time. Store them in the refrigerator and combine them with the cooked pasta just before serving. This can save you time on busy weeknights.
Q4: How can I make the sauce even creamier? A4: For an extra creamy sauce, you can add a dollop of cream cheese or mascarpone cheese along with the Greek yogurt. Alternatively, you can use a higher fat content milk, such as whole milk or half-and-half.
Q5: Can I freeze this pasta dish for later? A5: While it is possible to freeze this pasta dish, the texture of the pasta and sauce may change slightly upon thawing. To minimize this, make sure to cool the dish completely before freezing it in an airtight container. When reheating, add a splash of milk or water to help restore the sauce’s creaminess.
