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Garlic Parmesan Healthy Chicken Pasta

Garlic Parmesan Healthy Chicken Pasta That's Quick and Delicious

Enjoy this Garlic Parmesan Healthy Chicken Pasta, a quick and delicious dinner that’s low in fat and packed with flavor.
Prep Time 30 minutes
Cook Time 15 minutes
Marinating Time 30 minutes
Total Time 1 hour 15 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Italian
Calories: 450

Ingredients
  

For the Chicken
  • 1 pound Boneless Skinless Chicken Breast Tenderloins can substitute with any boneless chicken pieces or tofu for a vegetarian option
  • 1 teaspoon Garlic Pepper regular black pepper plus garlic powder makes a great alternative
  • ½ teaspoon Crushed Red Pepper optional for adding heat; omit if a milder flavor is preferred
For the Pasta
  • 8 ounces Rotini Pasta can replace with whole wheat pasta, penne, or veggie noodles
For the Sauce
  • 2 cups Tomato Sauce use homemade or store-bought marinara for convenience
  • 1 teaspoon Sugar Substitute swap with regular sugar or omit based on preference
  • ½ cup Parmesan Cheese substitute with nutritional yeast for a dairy-free option
For Garnish
  • ¼ cup Fresh Parsley/Basil omit if unavailable or for a simpler presentation

Equipment

  • large nonstick skillet
  • Mixing bowl
  • resealable plastic bag

Method
 

Preparation Steps
  1. In a resealable plastic bag, combine garlic pepper, Parmesan cheese, and crushed red pepper. Add the boneless skinless chicken breast tenderloins to the bag, ensuring they are fully coated with the mixture. Seal the bag, then refrigerate for at least 30 minutes.
  2. Place a large nonstick skillet over medium-high heat and lightly spray it with cooking spray. Once hot, add the marinated chicken pieces to the skillet. Let the chicken sear without stirring for about 4 minutes until golden brown, then flip each piece and cook for an additional 2-3 minutes until cooked through.
  3. In a mixing bowl, combine the tomato sauce, remaining garlic pepper, and sugar substitute. Stir the mixture well until evenly blended.
  4. Once the chicken is fully cooked, lower the heat to medium and add the rotini pasta and the prepared tomato sauce to the skillet. Gently toss everything together, ensuring everything is well combined and coated in the flavorful sauce. Let it simmer for about 3-5 minutes.
  5. Serve your Garlic Parmesan Healthy Chicken Pasta with a sprinkling of shredded mozzarella and garnish with freshly chopped parsley or basil. Enjoy!

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 42gProtein: 35gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 80mgSodium: 600mgPotassium: 800mgFiber: 4gSugar: 6gVitamin A: 500IUVitamin C: 5mgCalcium: 250mgIron: 3mg

Notes

Leftovers can be refrigerated for 3-4 days. Reheat gently on low heat with a splash of broth to keep the dish moist.

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