Description

This dish combines lean chicken breast, whole grain pasta, and a light garlic parmesan sauce for a balanced, protein-packed meal. It’s ideal for meal prep and delivers comforting flavor without excess calories.

Ingredients

Scale

1 pound chicken breast, sliced into strips

8 ounces whole grain pasta

1 tablespoon olive oil

4 cloves garlic, minced

1 cup low-fat milk

1/2 cup freshly grated parmesan cheese

2 cups baby spinach

1/2 teaspoon dried oregano

salt and pepper to taste

1/4 cup reserved pasta cooking water

Instructions

1. bring a large pot of salted water to a boil and cook pasta until al dente, reserving 1/4 cup cooking water before draining

2. heat olive oil in a non-stick skillet over medium-high heat

3. season chicken strips with salt, pepper, and oregano

4. sear chicken for 5–7 minutes per side until cooked through, then remove and set aside

5. reduce heat to medium and sauté minced garlic until fragrant, about 30 seconds

6. add low-fat milk and whisk to combine

7. stir in parmesan cheese until melted and smooth, adding reserved pasta water to adjust consistency

8. return chicken to the skillet, then add drained pasta and baby spinach

9. toss until spinach wilts and all ingredients are coated in sauce

10. taste and adjust seasoning with salt, pepper or red pepper flakes if desired

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: main course
Method: stovetop
Cuisine: italian

Nutrition

Serving Size: 1 serving
Calories: 450
Sugar: 4
Sodium: 550
Fat: 12
Saturated Fat: 4
Unsaturated Fat: 6
Trans Fat: 0
Carbohydrates: 45
Fiber: 6
Protein: 35
Cholesterol: 85

Keywords: garlic chicken pasta, healthy pasta, meal prep, garlic parmesan, lean protein, easy dinner