High Protein Marry Me Chicken (Printable)

Tender chicken simmered in creamy sun-dried tomato sauce with protein boost.

# What You Need:

→ Protein & Meat

01 - 4 boneless skinless chicken breasts (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
12 - Salt and black pepper to taste

→ Garnish

13 - 2 tablespoons fresh basil, chopped

# Steps:

01 - Pat chicken breasts dry with paper towels. Generously season both sides with salt and black pepper.
02 - Heat olive oil in a large skillet over medium-high heat. Add chicken breasts and sear for 4 to 5 minutes per side until golden brown. Transfer chicken to a plate and set aside.
03 - Reduce heat to medium. Add minced garlic to the skillet and sauté for 30 seconds until fragrant. Stir in sun-dried tomatoes and tomato paste, cooking for 1 minute to combine flavors.
04 - Pour in low-fat milk and bring to a gentle simmer. Whisk in parmesan cheese, Greek yogurt, dried oregano, dried thyme, and red pepper flakes until smooth and well incorporated.
05 - Return chicken breasts to the skillet, nestling them into the creamy sauce. Cover with lid and simmer for 10 to 12 minutes until chicken reaches internal temperature of 165°F.
06 - Remove skillet from heat. Sprinkle chopped fresh basil over the top. Serve immediately while hot, spooning sauce generously over each chicken breast.

# Expert Advice:

01 -
  • The Greek yogurt secret makes this sauce impossibly creamy while packing in 54 grams of protein per serving
  • This is the kind of comfort food that somehow feels fancy enough for date night but easy enough for a weeknight
02 -
  • Do not skip the step of patting chicken dry, or you will steam instead of sear and miss that golden crust
  • Let the sauce come to room temperature before adding Greek yogurt to prevent any chance of it separating
03 -
  • Use a meat thermometer to avoid overcooking, because dry chicken would be a crime with this sauce
  • Let the chicken rest for 5 minutes before serving so all those juices redistribute

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