Description
A quick, creamy, and protein-rich pasta dish that offers a healthier alternative to traditional creamy sauces, perfect for active lifestyles.
Ingredients
Scale
- 1 pound penne pasta
- 1/4 cup salted butter
- 5–6 cloves garlic minced
- 4 tablespoons flour
- 1 1/2 cups chicken broth
- 1 1/2 cups whole milk
- 4 teaspoons parsley flakes
- 2/3 cup fresh grated Parmesan cheese
- Salt and pepper to taste
Instructions
- Cook penne pasta according to package directions. Drain, set aside, and keep warm.
- In a medium saucepan over medium heat, melt butter. Add minced garlic and cook 1.5 minutes, stirring.
- Add flour and cook another 1.5 minutes, stirring constantly.
- Slowly pour in milk and chicken broth while whisking until the sauce thickens and begins to bubble.
- Stir in parsley flakes and Parmesan until the cheese melts and the sauce is smooth.
- Toss the pasta with the sauce until well coated. Add a little pasta water if you need to thin the sauce.
- Serve immediately with parsley and extra Parmesan if you want more topping.
Notes
- This recipe is designed to be a base; you can add cooked chicken breast or white beans for an extra protein boost.
- If you want a thinner sauce, use a bit of the reserved pasta cooking water when tossing.
- Prep Time: 10 min
- Cook Time: 20 min
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 550
- Sugar: 5
- Sodium: 650
- Fat: 22
- Saturated Fat: 13
- Unsaturated Fat: 9
- Trans Fat: 0.5
- Carbohydrates: 65
- Fiber: 3
- Protein: 25
- Cholesterol: 55
Keywords: Creamy Garlic Protein Penne, High Protein Pasta, Healthy Creamy Recipes, Easy High Protein Meals, Balanced Eating, Quick Pasta Dinner, Healthy Meal Prep