1. Cut 1.5 lbs chicken breasts into 1-inch pieces. Toss with 1 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp Italian seasoning, 1/4 tsp black pepper, and 1/4 tsp salt until evenly coated.

2. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add seasoned chicken in a single layer; sear for 3-4 minutes per side until golden brown and cooked through (internal temperature 165°F / 74°C), about 6-8 minutes total. Transfer chicken to a plate and cover loosely with foil to keep warm.

3. Bring a large pot of heavily salted water to a rolling boil. Add 12 oz whole wheat pasta and cook according to package directions until al dente (about 8-10 minutes).

4. Before draining, ladle out 1 to 1.5 cups of the starchy pasta water. Drain pasta thoroughly using a colander.

5. In the same skillet used for chicken, heat 2 tbsp olive oil over medium heat. Sauté minced garlic and red pepper flakes (if using) for about 1 minute until fragrant. Do not burn the garlic.

6. Pour in 1/2 cup low-sodium chicken broth, scraping up any browned bits from the pan. Let simmer for 1-2 minutes until slightly reduced.

7. Gradually whisk in 1.5 cups skim milk or unsweetened almond milk (or milk/half-and-half combo). Bring to a gentle simmer, stirring frequently, and cook for 3-5 minutes until the sauce begins to thicken slightly.

8. Remove skillet from heat. Stir in 1/4 cup freshly grated Parmesan cheese, 1/4 cup fresh parsley, and 1/2 tsp dried oregano until the cheese is fully melted and incorporated, making the sauce smooth and glossy.

9. Slowly add 1/2 cup reserved pasta water, a quarter-cup at a time, whisking into the sauce until desired silky, emulsified consistency is reached. Season the sauce with salt and black pepper to taste.

10. Return the cooked chicken pieces and drained pasta to the skillet with the sauce. Use tongs or large spoons to gently toss everything together, ensuring the chicken and pasta are thoroughly coated with the garlic Parmesan sauce. Cook over very low heat for 1-2 minutes if needed, to ensure everything is piping hot and well integrated.

11. Divide the pasta among serving bowls. Garnish generously with additional freshly grated Parmesan cheese, fresh parsley, or chopped basil. A squeeze of fresh lemon juice can add a bright finish. Serve immediately.