Ingredients
Scale
- 2 boneless, skinless chicken breasts (for high protein pasta)
- 8 oz of whole wheat or chickpea pasta (for added fiber and protein)
- 1 cup of skim or almond milk
- 1/2 cup of grated Parmesan cheese
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 tablespoon all-purpose flour or cornstarch
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- Fresh parsley or basil for garnish
Instructions
- Season chicken breasts with salt, pepper, and Italian seasoning. Heat olive oil in a skillet over medium-high heat. Grill chicken for about 6-8 minutes on each side until fully cooked. Rest and then slice into strips.
- Cook pasta according to package instructions. Drain and set aside.
- In the same skillet, sauté minced garlic in olive oil until fragrant. Whisk together milk and flour until smooth, then pour into skillet. Cook over medium heat, stirring until the sauce thickens. Add Parmesan and stir until creamy.
- Add cooked pasta to the Alfredo sauce, tossing to coat. Top with sliced grilled chicken and garnish with parsley or basil. Serve immediately.
Notes
- Use whole wheat or legume-based pasta for extra fiber and protein.
- Adjust garlic and seasoning according to taste.
- For added flavor, sprinkle with red pepper flakes or extra herbs.
- Reheat leftovers gently on stovetop with a splash of milk.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Italian
- Diet: High Protein, Healthy, Low Fat
Nutrition
- Serving Size: 1 plate
- Calories: 420 kcal Kcal
- Sugar: 4 g
- Sodium: 350 mg
- Fat: 12 g
- Saturated Fat: 3 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 55 g
- Fiber: 8 g
- Protein: 35 g
- Cholesterol: 80 mg