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Healthy Garlic Parmesan Chicken Pasta

When someone says “pasta,” the first thing that springs to mind for most people is “heavy.” Most individuals think of a meal that makes them feel full and tired. That’s why we produced this version! This Healthy Garlic Parmesan Chicken Pasta is delicious and creamy, but it’s also clean, balanced, and good for your training. We used lean protein, simple ingredients, and lighter alternatives to make the meal feel snug and inviting, much like the original. This version makes a light yet rich sauce by using Greek yogurt and low-fat milk instead of heavy cream and butter. When we want something quick, filling, and clean after a hard day or intense workout, we keep this meal on the rotation. You’re going to enjoy it.

If you’re like us, you’ve probably had “healthy” pasta that was bland, dry, or just plain sad. Not at all like this one. It has that creamy, cheesy taste from Parmesan and Greek yogurt, yet it doesn’t make you feel full. The garlic makes it taste better, the chicken gives you protein, and the whole wheat pasta gives you the long-lasting carbs your body needs.

We didn’t use butter, heavy cream, or processed cheese. Just actual food that your body can use well. Just add a handful of spinach to get some green.

Ingredients

• 8 ounces of whole wheat penne or fettuccine
• 2 tablespoons of olive oil
• Three cloves of garlic, chopped up
• 1 pound of skinless, boneless chicken breasts, cut into cubes
• Salt and black pepper to taste
• 1/2 tsp of paprika
• 1/2 teaspoon of Italian seasoning
• 1 tablespoon of whole wheat flour
• 1 cup of low-sodium chicken broth
• 1/2 cup of low-fat milk (1% or 2%)
• 1/2 cup of plain Greek yogurt with no fat
• 1/2 cup of Parmesan cheese that has just been grated
• 2 cups of baby spinach (optional but highly recommended)
• Chopped fresh parsley (for garnish)

Instructions

1. Make the pasta
   Put a lot of salt in a big pot of water and bring it to a boil. Add the whole wheat pasta and cook it according to the package directions until it is al dente. Save about 1/4 cup of the pasta water when you drain it. This will assist loosen the sauce later if you need to. Get rid of the water and put it aside.
2. Cook and season the chicken
   In a large nonstick skillet over medium heat, heat 1 tablespoon of olive oil while the pasta cooks. Add the chicken breast cubes and then season them with Italian seasoning, salt, pepper, and paprika. Cook the chicken for approximately 5 to 6 minutes, turning it every so often, until it is golden on the outside and cooked through. Put the chicken on a platter and set it aside.

3. Make the sauce with garlic and parmesan
   Put the last tablespoon of olive oil in the same skillet. Add the minced garlic and cook for 30 to 60 seconds, or until it smells good. Don’t allow it go brown since it will taste bad quickly.

   Then, add the whole wheat flour and mix it with the garlic oil to make a light roux. To get rid of the raw flour taste, cook for around 30 seconds. Then, while whisking frequently to keep lumps from forming, slowly pour in the chicken broth. Add the milk and keep whisking for 2 to 3 minutes, or until the sauce starts to thicken.
4. Add cheese and Greek yogurt.
   Turn the heat down to low and mix in the Greek yogurt. Mix thoroughly until everything is combined. This makes a creamy texture without the heaviness of cream. Add the grated Parmesan cheese and mix it in until it melts into the sauce. If the sauce is too thick, add a dash or two of the pasta water you saved until it is the right thickness.
5. Put everything together and finish
   Put the cooked chicken back in the skillet with any juices that have gathered on the dish. Add the cooked pasta and, if you’re using it, the spinach. Mix everything together until the chicken and noodles are well covered in the creamy sauce and the spinach is just starting to wilt.
6. Serve hot
   Put the pasta on plates and top it with chopped parsley and a little additional Parmesan. Serve right away for the greatest taste and texture.

Tips for the Best Pasta

Let the yogurt get warm, but not boil. It stops the sauce from being lumpy and maintains it smooth. Use freshly grated Parmesan instead of pre-packaged shredded if you want a little more flavor. It makes a difference in both taste and texture.
Also, don’t forget to season the chicken. The taste you add in that phase stays with the whole dish. And if you’re going to add spinach, do it immediately before serving so it stays vibrant and just barely wilted.

We ate this spaghetti cold the next day and it was still wonderful. If you’re not following precise macros, you can also add some pesto or sun-dried tomatoes for a change. It makes a terrific lunch, especially if you make twice as much. If you’re making meals ahead of time, put them in sealed containers and keep them in the fridge for up to four days. Just make sure they cool all the way down first. To keep the sauce smooth when you reheat it, just add a little broth or milk.

This Healthy Garlic Parmesan Chicken Pasta recipe is excellent if you want a clean, balanced supper. The chicken and Greek yogurt give you lean protein, the pasta gives you fiber and complex carbs, and the olive oil and cheese give you healthy fats. The sauce is tasty without being oily or too much, and it fills you up without making you feel sick. We keep going back to it because it’s a comfort dish that doesn’t mess up your macros.

Nutrition Facts (per serving: 1 of 4, about 300–350g)

Note: The numbers are estimates and may change depending on the ingredients utilized.

This pasta shows that you don’t have to give up actual food to eat clean. It’s easy to make, tastes great, and fits into a lifestyle that focuses on fitness. It works great if you want to provide your body the right kind of fuel.

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