Description

This Healthy Garlic Parmesan Chicken Pasta is a comforting, creamy, and flavorful dish made with whole wheat pasta, lean chicken breast, and a light garlic-Parmesan sauce. It’s quick, nutritious, and perfect for a balanced weeknight dinner.

Ingredients

2 boneless, skinless chicken breasts (about 1 lb / 450g)

1 tablespoon olive oil

½ teaspoon garlic powder

½ teaspoon Italian seasoning

Salt & black pepper, to taste

8 oz (225g) whole wheat or protein pasta

1 tablespoon olive oil (or butter)

4 cloves garlic, minced

1½ tablespoons flour (whole wheat or all-purpose)

1½ cups low-fat milk (or unsweetened almond milk)

½ cup low-sodium chicken broth

⅓ cup freshly grated Parmesan cheese

1 cup spinach (optional)

1 tablespoon chopped fresh parsley (for garnish)

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Instructions

Cook the pasta in salted water until al dente, drain, and set aside.
Season the chicken with garlic powder, Italian seasoning, salt, and pepper.
Heat olive oil in a large skillet over medium heat and cook the chicken for 5–6 minutes per side until golden and fully cooked (internal temp 165°F / 74°C). Remove and slice.
In the same skillet, add olive oil and minced garlic; sauté for about 30 seconds.
Whisk in the flour and cook for 1 minute.
Gradually pour in the milk and chicken broth while whisking, cooking until the sauce thickens (about 3–4 minutes).
Stir in the Parmesan cheese until melted and smooth.
Add the cooked pasta and spinach, stirring to coat everything evenly in the sauce.
Top with sliced chicken and garnish with fresh parsley.
Serve warm.

Notes

Use gluten-free pasta and flour for a gluten-free version.

Replace Parmesan with nutritional yeast for a dairy-free/vegan option.

Store leftovers in the fridge for up to 3 days; add a splash of milk when reheating.

Do not freeze; the sauce may separate when thawed.

Try adding veggies like broccoli, mushrooms, or zucchini for more nutrients.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Dinner
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: 380
Sugar: 3g
Sodium: 350mg
Fat: 12g
Saturated Fat: 3g
Unsaturated Fat: 8g
Trans Fat: 0g
Carbohydrates: 35g
Fiber: 5g
Protein: 32g
Cholesterol: 75mg