Garlic Parmesan Chicken Pasta (Print-Friendly Version)
Creamy, protein-rich pasta made with Greek yogurt, lean chicken and whole wheat penne - perfect after workouts without the heaviness.
# Ingredients You'll Need:
→ Pasta
01 -
8 oz whole wheat penne or fettuccine
→ Protein
02 -
1 lb boneless skinless chicken breasts, cubed
→ Aromatics & Seasonings
03 -
3 garlic cloves, minced
04 -
Salt and black pepper, to taste
05 -
1/2 tsp paprika
06 -
1/2 tsp Italian seasoning
→ Sauce Base
07 -
2 tbsp olive oil
08 -
1 tbsp whole wheat flour
09 -
1 cup low-sodium chicken broth
10 -
1/2 cup low-fat milk (1% or 2%)
11 -
1/2 cup plain non-fat Greek yogurt
12 -
1/2 cup freshly grated Parmesan cheese
→ Vegetables & Garnish
13 -
2 cups baby spinach (optional)
14 -
Fresh parsley, chopped (for garnish)
# How to Make It:
01 -
Bring a large pot of salted water to boil and cook the whole wheat pasta according to package directions until al dente. Drain and set aside.
02 -
While pasta cooks, season cubed chicken with salt, pepper, paprika, and Italian seasoning.
03 -
Heat olive oil in a large skillet over medium-high heat. Add minced garlic and sauté for 30 seconds until fragrant. Add seasoned chicken and cook until golden brown and cooked through, about 5-7 minutes.
04 -
Sprinkle whole wheat flour over the chicken and stir to coat. Cook for 1 minute to remove raw flour taste.
05 -
Gradually add chicken broth while stirring continuously to prevent lumps. Add milk and bring to a gentle simmer until sauce begins to thicken, about 2-3 minutes.
06 -
Reduce heat to low. Stir in Greek yogurt and Parmesan cheese until smooth and creamy. If using spinach, fold it in now until just wilted.
07 -
Add cooked pasta to the sauce and toss until thoroughly coated. Garnish with additional Parmesan and chopped parsley before serving.
# Tips and Suggestions:
01 -
For a protein boost after workouts, add an extra 1/4 cup of Greek yogurt to the sauce.
02 -
This dish reheats well for meal prep. Store in airtight containers for up to 3 days.