Description
Garlic parmesan healthy chicken pasta delivers a perfect balance of flavor and nutrition for weeknight dinners. Lean proteins and whole grain noodles combine with fresh herbs and zesty parmesan, promising a delicious meal you’ll crave again and again.
Ingredients
Scale
Protein:
- 1 pound (454 grams) chicken breast tenderloins, cut into bite-size pieces
- 2 tablespoons (15 grams) reduced-fat grated parmesan cheese
Seasonings:
- 3 tablespoons garlic pepper seasoning
- 1/4–1/2 teaspoon crushed red pepper
Pasta and Sauce:
- 1 bag (8.5 ounces/241 grams) rotini pasta
- 1 can (15 ounces/425 grams) tomato sauce
- 1 tablespoon sugar substitute (stevia or Swerve)
Instructions
- In a resealable plastic bag, combine garlic pepper, parmesan, and red pepper flakes to create a zesty marinade for the chicken.
- Thoroughly coat chicken pieces in the seasoning mixture, ensuring even coverage, and refrigerate for 30 minutes to enhance flavor absorption.
- Preheat a skillet with cooking spray over medium-high heat, creating a perfect searing surface for the marinated chicken.
- Place chicken in the hot skillet, cooking for 4 minutes until golden brown, then flip and continue cooking for 2-3 minutes until fully cooked through and internal temperature reaches 165°F.
- While chicken cooks, whisk together tomato sauce, additional garlic pepper, sweetener, and red pepper flakes in a separate bowl to create a vibrant sauce.
- Cook pasta in boiling water according to package instructions until al dente, ensuring a perfect texture.
- Slice the cooked chicken into bite-sized pieces for easy mixing.
- Combine the prepared pasta, seasoned sauce, and sliced chicken in the skillet, gently stirring to distribute flavors evenly.
- Simmer the mixture for 2-3 minutes, allowing the sauce to warm and the ingredients to meld together, creating a cohesive and delicious dish.
Notes
- Enhance flavor by letting chicken marinate longer, ideally up to 4 hours for deeper seasoning penetration.
- Opt for whole wheat pasta to boost nutritional value and add more fiber to the dish.
- Use fresh garlic instead of powdered for a more robust, authentic taste profile.
- Low-carb alternatives can replace pasta with zucchini noodles or spaghetti squash for a lighter meal option.
- Prep Time: 35 minutes
- Cook Time: 10 minutes
- Category: Dinner, Lunch
- Method: Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 400
- Sugar: 2g
- Sodium: 750mg
- Fat: 8g
- Saturated Fat: 3g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 60g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 70mg