Description
This Garlic Parmesan Healthy Chicken Pasta is a flavorful, quick, and nutritious meal featuring tender chicken breast pieces marinated in garlic pepper and parmesan, sautéed to perfection, and combined with easy microwave-ready rotini pasta tossed in a lightly spiced tomato sauce. The dish is low in fat and carbs but high in protein, making it a perfect weeknight dinner for those seeking a delicious and wholesome pasta option.
Ingredients
Units
Scale
Garlic Parmesan Chicken
- 1 lb Boneless Skinless Chicken Breast Tenderloins, cut into bite size pieces
- 1 Tbsp Garlic Pepper
- 2 Tbsp (15g) Reduced Fat Grated Parmesan Cheese
- 1/4-1/2 tsp Crushed Red Pepper, based on spice preference
Pasta and Sauce
- 1 bag (8.5 oz) Barilla Ready Pasta Rotini, or your choice of pasta
- 15 oz can Tomato Sauce
- 2 Tbsp Garlic Pepper
- 1 Tbsp Granular Sugar Substitute like stevia or Swerve
- 1/2 tsp Crushed Red Pepper, omit if sensitive to spice
Instructions
- Prepare Marinade: Mix the garlic pepper, parmesan cheese, and crushed red pepper in a resealable bag or container to create the marinade.
- Marinate Chicken: Cut the chicken into bite-size pieces, then add to the marinade. Shake or stir until all pieces are fully coated. Refrigerate for at least 30 minutes to allow flavors to develop.
- Cook Chicken: Heat a large skillet over medium-high heat and spray with nonstick cooking spray. Once hot and sizzling, add the chicken pieces, spreading them evenly. Cook without stirring for 4 minutes, then flip the pieces and cook for another 2-3 minutes until no pink remains. Reduce heat to low.
- Prepare Pasta and Sauce: While the chicken cooks, microwave the ready-to-eat pasta according to package instructions. In a bowl, combine tomato sauce, garlic pepper, sugar substitute, and crushed red pepper to create the sauce.
- Combine and Simmer: Add the cooked pasta and tomato sauce mixture to the skillet with chicken. Stir everything together, then simmer gently for a few minutes until heated through and uniformly mixed.
- Serve: Remove from heat and optionally top with shredded mozzarella cheese before serving.
Notes
- Each serving has 4 Smart Points.
- Macros for chicken only: 559 calories, 107 grams of protein, 6 grams of carbs, and 8 grams of fat.
- Alternative marinade: 3 Tbsp (45g) Nando’s Peri-Peri Garlic sauce and 1/4 C (30g) Reduced Fat Grated Parmesan Cheese (305 Calories, 33g protein, 33g carbs, 4g fat per serving).
- You can substitute jarred pasta sauce for the tomato sauce mixture if preferred.
- McCormick Garlic Pepper was used, but you can make your own blend with similar ingredients.
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 3g
- Sodium: 600mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 3g
- Protein: 38g
- Cholesterol: 70mg
