Ingredients
- 1 lb boneless, skinless chicken breasts or thighs
- 8 oz whole wheat or low-calorie pasta (like shirataki or zucchini noodles)
- 2 tbsp olive oil or cooking spray
- 3 cloves garlic, minced
- 1 1/2 cups low-fat milk or unsweetened almond milk
- 4 oz low-fat cream cheese or Greek yogurt
- 1/2 cup grated Parmesan cheese
- 1 tbsp flour or cornstarch (optional, for thickening)
- Salt and pepper, to taste
- Optional: fresh parsley or basil for garnish
Instructions
- Season chicken with salt and pepper.
- Heat olive oil in a skillet over medium heat and cook chicken until browned and cooked through; remove and set aside.
- In the same pan, sauté minced garlic until fragrant.
- Whisk in low-fat milk and flour or cornstarch to gently thicken the sauce.
- Stir in low-fat cream cheese or Greek yogurt until smooth.
- Add grated Parmesan cheese and season with salt and pepper.
- Toss cooked pasta in the sauce.
- Slice chicken and return to the pan, mixing everything together.
- Garnish with fresh parsley or basil before serving.
Notes
- Substitute regular pasta with zucchini noodles or spaghetti squash for a lighter meal.
- Add steamed broccoli or spinach to boost nutrition.
- Use coconut milk and nutritional yeast for a dairy-free alternative.
- Thaw frozen chicken completely before cooking.
- Add a splash of milk when reheating to keep sauce creamy.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Skillet
- Cuisine: American
- Diet: Low Calorie
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 4g
- Sodium: 450mg
- Fat: 9g
- Saturated Fat: 3g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 6g
- Protein: 35g
- Cholesterol: 85mg
