Description
A wholesome and delicious chicken pasta dish featuring whole wheat pasta and a creamy garlic Parmesan sauce.
Ingredients
Scale
- 1 pound boneless, skinless chicken breast
- 8 ounces whole wheat pasta
- 4 cloves fresh garlic, minced
- 1 cup freshly grated Parmesan cheese
- 2 tablespoons extra virgin olive oil
- 1 cup low-sodium chicken or vegetable broth
- 1/2 cup plain Greek yogurt or light cream cheese
- 2 cups fresh spinach
- 1 cup cherry tomatoes, halved
- 2 cups broccoli florets
- 1 bell pepper, chopped
- 1/4 cup fresh parsley, chopped
- 1 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon red pepper flakes
Instructions
- Prep Your Ingredients: First, bring a large pot of salted water to a boil for your pasta. While it heats, dice your boneless, skinless chicken breast into 1-inch pieces. Season the chicken generously with salt, black pepper, and a pinch of Italian seasoning if you have it. Mince your fresh garlic cloves. Chop any additional vegetables you plan to include, like halving cherry tomatoes or breaking broccoli into small florets.
- Cook the Pasta: Once the water is boiling, add your whole wheat pasta and cook according to package directions until al dente. Before draining, reserve about 1 cup of the starchy pasta water. Drain the pasta and set aside.
- Cook the Chicken: While the pasta cooks, heat a large non-stick skillet or Dutch oven over medium-high heat with a tablespoon of olive oil. Add the seasoned chicken pieces and cook, stirring occasionally, until they are golden brown and cooked through, about 5-7 minutes. Once cooked, remove the chicken from the skillet and set it aside on a plate.
- Sauté Aromatics and Veggies: Reduce the heat to medium. If the pan looks dry, add another teaspoon of olive oil. Add the minced garlic to the skillet and sauté for about 30 seconds until fragrant, being careful not to burn it. If adding harder vegetables like broccoli or bell peppers, add them now and cook for 3-5 minutes until slightly tender-crisp.
- Build the Healthy Sauce Base: Pour in the low-sodium chicken or vegetable broth into the skillet. Bring it to a gentle simmer, scraping up any browned bits from the bottom of the pan. Let it simmer for 2-3 minutes to slightly reduce.
- Add Creaminess (the Healthy Way!): Take the skillet off the heat for a moment. Stir in the plain Greek yogurt or light cream cheese, whisking vigorously until it’s fully incorporated and the sauce is smooth. If the sauce seems too thick, add a splash of the reserved pasta water.
- Combine Everything: Return the cooked chicken to the skillet with the sauce. Add the cooked whole wheat pasta and the fresh spinach (and cherry tomatoes, if using). Toss everything together gently until the spinach wilts and all ingredients are evenly coated in the creamy garlic Parmesan sauce.
- Finish and Season: Stir in about half of your freshly grated Parmesan cheese. Taste the pasta and adjust seasonings as needed – add more salt, pepper, or red pepper flakes for a little kick. If the sauce is too thick, add a little more reserved pasta water until it reaches your desired consistency.
- Serve and Garnish: Divide the Healthy Garlic Parmesan Chicken Pasta among plates. Sprinkle with the remaining Parmesan cheese and a generous handful of fresh chopped parsley. Serve immediately and enjoy your wholesome creation!
Notes
- This dish is best served fresh but can be stored in the refrigerator for up to 3 days.
- Feel free to customize the vegetables based on your preference.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 plate
- Calories: 450
- Sugar: 3g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 6g
- Protein: 35g
- Cholesterol: 70mg