Description
A comforting yet light pasta dish featuring a creamy garlic Parmesan sauce, lean chicken, and whole wheat pasta, perfect for busy weeknights.
Ingredients
Pasta and Chicken
- 8 ounces whole wheat or chickpea pasta (Use whole wheat for added fiber; chickpea for extra protein.)
- 1 pound boneless skinless chicken breasts, thinly sliced (Chicken thighs or shredded rotisserie chicken can be used.)
- 1 tablespoon olive oil (For cooking the chicken.)
Sauce Ingredients
- 4 to 5 cloves garlic, minced
- 1 cup low sodium chicken broth
- 1 cup 2 percent milk or unsweetened almond milk (For a dairy-free option, choose almond milk.)
- 1 tablespoon cornstarch mixed with 2 tablespoons cold water (This thickens the sauce.)
- 1 cup finely grated Parmesan cheese (Freshly grated Parmesan melts better.)
- 1 cup baby spinach, roughly chopped (You can use kale instead if desired.)
- 1 tablespoon lemon juice (Adds brightness to the dish.)
- 1 teaspoon Italian seasoning
- 1 pinch red pepper flakes (Optional, for added heat.)
- to taste Salt and black pepper
- Fresh parsley for garnish
Instructions
Cooking the Pasta
- Boil the pasta in salted water until al dente. Scoop out 1 cup of pasta water, then drain the pasta and set aside.
Cooking the Chicken
- Heat olive oil in a large skillet over medium heat. Pat the chicken dry and season with salt, pepper, and Italian seasoning. Add to the pan and cook 3 to 4 minutes per side until just cooked through. Transfer to a plate and tent loosely to rest.
Making the Sauce
- Reduce heat slightly. In the same pan, add the minced garlic. Stir for 30 seconds until fragrant. Do not let it brown.
- Pour in the chicken broth and bring to a gentle simmer. Whisk in the milk. Stir the cornstarch slurry, then slowly drizzle it into the pan while whisking. It will start to thicken after a minute.
- Lower the heat. Stir in the Parmesan a small handful at a time until melted and smooth. If it looks too thick, loosen with pasta water. If it is thin, simmer another minute.
Combining Ingredients
- Add the cooked pasta and the chopped spinach to the sauce. Toss gently until the spinach wilts. Slice the chicken and add it back in. Finish with lemon juice and a pinch of red pepper flakes if using. Taste and adjust salt and pepper.
Final Touch
- Let everything rest on low heat for 1 minute so the pasta absorbs some sauce. Serve garnished with parsley.
Notes
Add roasted cherry tomatoes or steamed broccoli for extra flavor and nutrition. This meal packs nicely for lunch and stores well in the fridge for up to 4 days.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: dinner, Main Course
- Cuisine: Italian