High Protein Marry Me Chicken (Print Version)
Tender chicken in a velvety sun-dried tomato cream sauce boosted with Greek yogurt for extra protein.
# What You Need:
→ Protein & Meat
01 - 4 boneless, skinless chicken breasts (about 6 oz each)
02 - 1/2 cup plain Greek yogurt
→ Vegetables
03 - 3 cloves garlic, minced
04 - 1/2 cup sun-dried tomatoes (drained and sliced)
→ Dairy
05 - 1/2 cup grated parmesan cheese
06 - 1/2 cup low-fat milk
→ Pantry
07 - 2 tablespoons olive oil
08 - 1 tablespoon tomato paste
09 - 1 teaspoon dried oregano
10 - 1 teaspoon dried thyme
11 - 1/2 teaspoon red pepper flakes (optional)
12 - Salt and black pepper, to taste
→ Garnish
13 - 2 tablespoons fresh basil, chopped
# Directions:
01 - Pat chicken breasts dry with paper towels and season both sides generously with salt and black pepper.
02 - Heat olive oil in a large skillet over medium-high heat. Sear chicken breasts for 4-5 minutes per side until golden brown. Remove chicken and set aside on a plate.
03 - Reduce heat to medium. Add minced garlic and sauté for 30 seconds until fragrant. Stir in sun-dried tomatoes and tomato paste, cooking for 1 minute.
04 - Pour in low-fat milk and bring to a gentle simmer. Stir in parmesan cheese, Greek yogurt, oregano, thyme, and red pepper flakes until well combined and smooth.
05 - Return chicken breasts to the skillet, nestling them into the sauce. Cover and simmer for 10-12 minutes, or until chicken reaches internal temperature of 165°F.
06 - Remove from heat. Garnish with fresh chopped basil and serve immediately while hot.
# Expert Tips:
01 -
- The creamy sauce clings to every bite like a warm hug
- 54 grams of protein per serving keeps you satisfied for hours
02 -
- Do not let the milk boil after adding yogurt or it might separate
- Let chicken rest for a couple minutes before searing for more even cooking
03 -
- Use a thermometer to check doneness instead of cutting into the chicken
- Room temperature chicken sears more evenly than cold straight from the fridge