Ingredients
Scale
- 2 large boneless, skinless chicken breasts
- 8 oz of whole wheat or gluten-free pasta
- 1 cup of low-fat milk or almond milk
- 1/2 cup of grated Parmesan cheese
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1 tablespoon all-purpose flour or gluten-free flour
- Salt and black pepper to taste
- Fresh parsley for garnish
Optional: You can add steamed broccoli or cherry tomatoes for extra nutrition and color.
Instructions
- Season chicken breasts with salt and black pepper. Grill over medium-high heat for 6-8 minutes per side until fully cooked. Let rest before slicing into strips.
- Cook pasta in salted boiling water until al dente, then drain and set aside.
- Heat olive oil in a saucepan over medium heat. Add minced garlic and sauté until fragrant. Stir in flour and cook for 1 minute. Gradually whisk in low-fat milk, simmer until slightly thickened. Mix in Parmesan until melted, season with salt and pepper.
- Toss cooked pasta in the sauce. Top with sliced grilled chicken and garnish with chopped parsley.
Notes
- Use whole wheat or gluten-free pasta for added fiber.
- Replace heavy cream with low-fat milk or almond milk for a healthier sauce.
- Add vegetables like spinach or broccoli to boost nutrients.
- Cook chicken to an internal temperature of 165°F for safety.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Grilling, stovetop
- Cuisine: Italian-American
- Diet: High-Protein, Low-Fat
Nutrition
- Serving Size: 1 plate
- Calories: 430 Kcal
- Sugar: 4g
- Sodium: 470mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 62g
- Fiber: 8g
- Protein: 35g
- Cholesterol: 85mg