# What You’ll Need:
→ Chicken
01 - 500 g (1.1 lbs) boneless, skinless chicken breast, diced
02 - 1/2 tsp salt
03 - 1/2 tsp black pepper
04 - 1/2 tsp garlic powder
→ Pasta
05 - 250 g (9 oz) whole wheat fettuccine or high-protein pasta
→ Sauce
06 - 2 tsp olive oil
07 - 4 cloves garlic, minced
08 - 2 tbsp all-purpose flour
09 - 480 ml (2 cups) skim milk
10 - 60 g (1/4 cup) low-fat cream cheese, softened
11 - 30 g (1/4 cup) grated Parmesan cheese
12 - 1/4 tsp nutmeg (optional)
13 - Salt and pepper, to taste
→ Garnish
14 - Fresh parsley, chopped
15 - Extra grated Parmesan (optional)
# How to Make It:
01 - Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Drain and set aside.
02 - Season the diced chicken with salt, pepper, and garlic powder.
03 - Heat a non-stick skillet over medium-high heat. Add the chicken and sauté for 5–7 minutes, until cooked through and golden. Remove from skillet and set aside.
04 - In the same skillet, reduce heat to medium. Add olive oil and minced garlic; cook for 1 minute until fragrant.
05 - Sprinkle in the flour and cook, stirring constantly, for 1 minute to form a roux.
06 - Gradually whisk in the skim milk, avoiding lumps. Bring to a gentle simmer, stirring frequently, until slightly thickened (about 3–5 minutes).
07 - Stir in the low-fat cream cheese and Parmesan until smooth and creamy. Season with nutmeg (if using), salt, and pepper to taste.
08 - Return the cooked chicken to the skillet, then add the drained pasta. Toss gently to coat everything in the sauce. Heat for 2–3 minutes until warmed through.
09 - Serve immediately, garnished with fresh parsley and extra Parmesan if desired.
