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Healthy garlic parmesan chicken pasta in a large skillet topped with fresh parsley

Healthy Garlic Parmesan Chicken Pasta

A lighter take on classic garlic parmesan chicken pasta made with Greek yogurt instead of heavy cream. Creamy, high in protein, and ready in 25 minutes.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 portions
Course: Dinner, Main Course
Cuisine: American
Calories: 430
Ingredients Equipment Method Notes

Ingredients
  

  • 8 oz whole wheat penne or fettuccine
  • 2 tbsp olive oil extra virgin preferred
  • 3 garlic cloves minced
  • 1 lb boneless skinless chicken breasts cubed into 1-inch pieces
  • 1/2 tsp paprika
  • 1/2 tsp Italian seasoning
  • 1 tbsp whole wheat flour
  • 1 cup low-sodium chicken broth
  • 1/2 cup low-fat milk 1% or 2%
  • 1/2 cup plain non-fat Greek yogurt at room temperature
  • 1/2 cup Parmesan cheese freshly grated
  • 2 cups baby spinach optional but recommended
  • salt and black pepper to taste
  • fresh parsley chopped, for garnish

Equipment

  • Large pot
  • Large skillet or sauté pan
  • Cutting board
  • Chef's knife
  • Wooden spoon or spatula
  • Measuring cups and spoons

Method
 

  1. Bring a large pot of salted water to a boil and cook whole wheat pasta according to package directions, about 8 to 10 minutes. Reserve 1/4 cup pasta water before draining. Drain and set aside.
  2. Heat olive oil in a large skillet over medium-high heat. Add cubed chicken, paprika, Italian seasoning, salt, and pepper. Cook for 6 to 8 minutes, stirring occasionally, until golden brown and cooked through to an internal temperature of 165 degrees F.
  3. Reduce heat to medium. Add minced garlic and whole wheat flour. Stir constantly for about 30 seconds until fragrant and the flour coats the chicken evenly.
  4. Slowly pour in the chicken broth, then the milk, stirring as you go to prevent lumps. Simmer on medium heat for 2 to 3 minutes until the sauce thickens slightly and coats the back of a spoon.
  5. Reduce heat to low. Stir in Greek yogurt and freshly grated Parmesan until smooth and creamy. Keep heat low to prevent the sauce from breaking.
  6. Add cooked pasta and baby spinach. Toss for about 1 minute until spinach wilts and pasta is evenly coated. Add reserved pasta water one tablespoon at a time if the sauce is too thick. Garnish with fresh parsley and serve immediately.

Notes

Bring Greek yogurt to room temperature before adding to prevent curdling. Use freshly grated Parmesan for the smoothest sauce. Store leftovers in an airtight container for up to 3 days and reheat on low with a splash of broth.