Ingredients
Scale
- 2 large boneless, skinless chicken breasts
- Salt and freshly ground black pepper, to taste
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 1 cup low-fat milk or almond milk
- ½ cup light cream or Greek yogurt
- 1 cup whole wheat or high-protein pasta
- ½ cup grated Parmesan cheese
- 1 teaspoon Italian seasoning
- Fresh parsley, chopped (for garnish)
- Optional: crushed red pepper flakes for heat
Instructions
- Season chicken breasts with salt, pepper, and Italian seasoning. Heat olive oil in a grill pan over medium-high heat. Grill chicken for 6-7 minutes per side until fully cooked. Rest for 5 minutes, then slice into strips.
- Cook high-protein pasta according to package instructions. Drain and set aside.
- In a large skillet, sauté minced garlic in olive oil over low heat until fragrant. Add low-fat milk or almond milk, then stir in light cream or Greek yogurt. Simmer until slightly thickened. Mix in Parmesan cheese and season with salt, pepper, and herbs.
- Add cooked pasta and grilled chicken slices into the sauce. Toss to coat evenly. Warm through briefly before serving. Garnish with parsley and red pepper flakes if desired.
Notes
- Use Greek yogurt as a healthy alternative to heavy cream for added protein and lower fat content.
- Opt for whole wheat or other high-protein pasta varieties to increase fiber and nutrient intake.
- Grill the chicken to add smoky flavor and reduce added fats.
- Fresh herbs enhance flavor without extra calories.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Grilled, Sautéed, Simmered
- Cuisine: Italian-inspired
- Diet: High-Protein, Healthy
Nutrition
- Serving Size: 1 plate
- Calories: 420 kcal Kcal
- Sugar: 4g
- Sodium: 510mg
- Fat: 15g
- Saturated Fat: 5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 7g
- Protein: 38g
- Cholesterol: 85mg