Low Fat Garlic Chicken Pasta
Elevate your weeknight dinners with this Low Fat Garlic Chicken Pasta, a creamy, guilt-free twist on classic comfort food. Featuring tender, golden-browned chicken breast, fiber-rich whole wheat pasta, and a luscious garlic-infused sauce made with low-fat milk and low-sodium chicken broth, this dish balances bold flavors with a health-conscious approach. Fresh parsley adds a burst of freshness, while a sprinkle of optional Parmesan cheese brings a touch of indulgence. Ready in just 35 minutes, this easy-to-make pasta recipe is perfect for busy evenings when you crave a wholesome, satisfying meal without compromising on taste.
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Recipe Information
Ingredients
- 250 grams Whole wheat pasta
- 2 pieces Chicken breast
- 1 tablespoon Olive oil
- 5 pieces Garlic cloves
- 1 cup Chicken broth (low sodium)
- 0.5 cup Low-fat milk
- 1 teaspoon Cornstarch
- 2 tablespoons Fresh parsley
- 2 tablespoons Grated Parmesan cheese (optional)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Bring a large pot of salted water to a boil and cook the whole wheat pasta according to package instructions until al dente. Reserve 1/2 cup of pasta water before draining, then set the pasta aside.
Cut the chicken breasts into bite-sized pieces and season lightly with salt and black pepper.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat. Add the chicken pieces and cook until golden brown and fully cooked, about 6-8 minutes. Remove the chicken from the skillet and set it aside on a plate.
Mince the garlic cloves and add them to the same skillet. Sauté for 1-2 minutes until fragrant, being careful not to burn the garlic.
In a small bowl, whisk together the chicken broth, low-fat milk, and cornstarch until smooth. Slowly pour the mixture into the skillet with the garlic. Stir constantly while bringing the sauce to a gentle simmer.
Let the sauce cook for 2-3 minutes, stirring frequently, until it begins to thicken. If the sauce is too thick, add a splash of the reserved pasta water to adjust the consistency.
Return the cooked chicken to the skillet and toss to coat in the garlic sauce. Let it cook together for 1-2 minutes so the flavors can meld.
Add the cooked pasta to the skillet and toss until evenly coated with the garlic sauce. Stir in the fresh chopped parsley for a burst of flavor and color.
Taste the pasta and adjust seasoning with additional salt and pepper, if needed.
Serve immediately, garnished with a sprinkle of grated Parmesan cheese if desired. Enjoy your healthy and flavorful Low Fat Garlic Chicken Pasta!
Nutrition Facts
Calories |
289 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 11% | |
| Saturated Fat | 2.3 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 77 mg | 26% | |
| Sodium | 401 mg | 17% | |
| Total Carbohydrate | 20.7 g | 8% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 2.0 g | ||
| Protein | 33.1 g | 66% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 102 mg | 8% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 314 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
