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Healthy Garlic Parmesan Chicken Pasta

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A comforting and wholesome pasta dish featuring garlic, chicken, fresh spinach, and Parmesan cheese, perfect for family gatherings.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts or thighs, cut into 1-inch pieces
  • 1 tbsp olive oil
  • 1 tsp sea salt
  • ½ tsp black pepper
  • 1 tsp Italian seasoning blend
  • 12 oz whole wheat penne, rotini, or fettuccine
  • Water for boiling pasta
  • 1 tbsp sea salt for pasta water
  • 2 tbsp olive oil
  • 8–10 cloves garlic, minced
  • 1 medium shallot, finely diced (optional)
  • ½ tsp red pepper flakes
  • 1.5 cups low-sodium chicken or vegetable broth
  • ½ cup unsweetened almond milk or skim milk
  • ¾ cup freshly grated Parmesan cheese, plus extra for serving
  • 5 oz fresh baby spinach, washed
  • 1 pint cherry tomatoes, halved
  • Juice of ½ a lemon (optional)
  • ¼ cup fresh parsley, chopped

Instructions

  1. Prepare Chicken & Veggies: Pat chicken dry and cut it into 1-inch pieces. Toss with olive oil, sea salt, black pepper, and Italian seasoning. Set aside. Meanwhile, mince the garlic, dice the shallot (if using), halve the cherry tomatoes, and wash the spinach.
  2. Cook Pasta: Boil a large pot of salted water. Add the pasta and cook until al dente (about 8-10 minutes). Be sure to reserve 1-1.5 cups of starchy pasta water before draining the pasta.
  3. Sear Chicken: Heat olive oil in a large skillet over medium-high heat. Sear the chicken in batches for about 3-4 minutes per side until golden brown and cooked through. Transfer to a plate and set aside.
  4. Sauté Aromatics & Deglaze: Reduce the heat to medium and add olive oil to the skillet. Sauté garlic, shallot (if using), and red pepper flakes for 1-2 minutes. Pour in broth, scraping up browned bits, and let it simmer for 2-3 minutes.
  5. Build Sauce & Add Parmesan: Stir in milk and simmer for another 2-3 minutes. Remove from heat and stir in Parmesan cheese until melted and smooth.
  6. Combine & Adjust: Return chicken to skillet, add spinach and tomatoes, stirring until spinach wilts. Toss in cooked pasta, mixing to coat evenly. If sauce is too thick, add reserved pasta water to desired consistency. Squeeze in lemon juice if using.
  7. Garnish & Serve: Taste and adjust seasoning. Divide pasta into bowls, garnishing with parsley and extra Parmesan. Serve hot.

Notes

Pair with a side salad or steamed vegetables. For best texture, store leftovers in an airtight container for up to 3-4 days.

Nutrition

Find it online: https://tashirecipez.com/healthy-garlic-parmesan-chicken-pasta/

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