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Lighter Garlic Parmesan Chicken & Penne

A macro-friendly garlic Parmesan chicken pasta with lean chicken breast, whole-wheat penne, and a lighter cream-free Parmesan sauce ready in 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Italian-American
Calories: 445
Ingredients Equipment Method Notes

Ingredients
  

  • 1.5 lbs chicken breast cut into bite-sized pieces
  • 1 tsp garlic powder
  • salt and black pepper to taste
  • 0.5 cup low-sodium chicken broth
  • 0.5 cup unsweetened almond milk or skim milk
  • 0.5 cup grated Parmesan cheese freshly grated preferred
  • 3 cloves garlic minced
  • 1 tbsp cornstarch
  • 8 oz whole-wheat or protein-enriched penne
  • 2 cups fresh spinach optional
  • fresh parsley and red pepper flakes for garnish

Equipment

  • large skillet
  • Large pot for pasta
  • small mixing bowl
  • whisk

Method
 

  1. Cook penne in a large pot of salted boiling water according to package directions until al dente. Reserve 1/4 cup pasta water before draining. Set pasta aside.
  2. Season chicken pieces with garlic powder, salt, and pepper. Heat a large skillet over medium-high heat with a light spray of olive oil. Cook chicken for 5 to 7 minutes, turning once, until golden and cooked through to 165°F. Remove to a plate and set aside.
  3. In the same skillet over medium heat, add minced garlic and cook for 1 minute until fragrant, stirring frequently. Do not let it brown.
  4. In a small bowl, whisk together almond milk, chicken broth, and cornstarch until fully dissolved with no lumps. Pour into the skillet and simmer for 2 to 3 minutes, stirring, until the sauce thickens and coats the back of a spoon.
  5. Reduce heat to medium-low. Stir in the grated Parmesan until fully melted and the sauce is smooth. Taste and adjust seasoning.
  6. Add the cooked pasta, chicken, and spinach to the skillet. Toss over low heat until the spinach wilts and everything is evenly coated. Add reserved pasta water one tablespoon at a time if the sauce needs loosening.
  7. Serve immediately garnished with fresh parsley and red pepper flakes.

Notes

Storage: Refrigerate in an airtight container for up to 4 days. Reheat in a skillet over medium-low with a splash of chicken broth or water. Microwave at 70% power for 90 seconds covered with a damp paper towel. Substitutions: Use Greek yogurt stirred in off-heat for extra creaminess. Swap penne for zucchini noodles or spaghetti squash for lower carb. Use chickpea or lentil pasta for gluten-free. Add roasted garlic instead of raw for a sweeter, mellower flavor. Tips: Always whisk cornstarch into cold liquid before adding to the hot pan to prevent lumps. Cook pasta al dente as it continues softening in the sauce.