High Protein Marry Me Chicken (Printable)
Tender chicken breasts simmered in a creamy sun-dried tomato parmesan sauce with extra protein boost.
# List of ingredients:
→ Chicken
01 - 4 boneless skinless chicken breasts (6 oz each)
02 - 1/2 teaspoon kosher salt
03 - 1/2 teaspoon ground black pepper
04 - 1 tablespoon olive oil
→ Sauce
05 - 2 cloves garlic, minced
06 - 1/2 cup sun-dried tomatoes in oil, drained and chopped
07 - 1 teaspoon dried Italian herbs
08 - 1/2 teaspoon crushed red pepper flakes
09 - 1 cup low-sodium chicken broth
10 - 1/2 cup reduced-fat heavy cream
11 - 1/2 cup freshly grated parmesan cheese
12 - 1/2 cup low-fat plain Greek yogurt
13 - 2 tablespoons chopped fresh basil
# Steps:
01 - Pat chicken breasts dry with paper towels. Season both sides generously with kosher salt and ground black pepper.
02 - Heat olive oil in a large skillet over medium-high heat until shimmering. Add chicken breasts and sear for 4-5 minutes per side until golden brown and nearly cooked through. Transfer to a clean plate and set aside.
03 - Reduce heat to medium. Add minced garlic to the same skillet and sauté for 30 seconds until fragrant, being careful not to burn.
04 - Stir in chopped sun-dried tomatoes, dried Italian herbs, and crushed red pepper flakes. Cook for 1 minute to toast the spices and release flavors.
05 - Pour in chicken broth and bring to a simmer, using a wooden spoon to scrape up any browned bits from the bottom of the pan.
06 - Stir in reduced-fat heavy cream and freshly grated parmesan cheese. Simmer for 2-3 minutes, stirring occasionally, until sauce begins to thicken slightly.
07 - Reduce heat to low. Whisk in Greek yogurt until completely smooth and creamy. Do not allow the sauce to boil at this stage to prevent separation.
08 - Return chicken breasts to the skillet, spooning sauce generously over each piece. Simmer gently for 5-8 minutes until chicken reaches an internal temperature of 165°F.
09 - Sprinkle with additional chopped fresh basil. Serve immediately while hot, with extra sauce spooned over each portion.
# Expert Advice:
01 -
- 47 grams of protein per serving without any chalky aftertaste or weird texture tricks
- The sun-dried tomatoes create this umami bomb that makes the sauce taste like it simmered for hours
- One pan, under 45 minutes, and your kitchen smells like an Italian grandmother's dream
02 -
- The yogurt must be added at very low heat, or you'll end up with a separated, curdled mess instead of silky sauce
- Using room temperature Greek yogurt helps it incorporate more smoothly without shocking the sauce
- Letting the chicken rest on a plate while making the sauce prevents it from overcooking and drying out
03 -
- If your sauce seems too thick, add broth a tablespoon at a time until it reaches your desired consistency
- A microplane makes quick work of grating parmesan directly into the sauce for instant melting