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High-Protein Marry Me Chicken


  • Author: Rosa Martinez
  • Total Time: 40
  • Yield: 4 servings

Description

This High-Protein Marry Me Chicken is a quick dinner dream: juicy seared chicken breasts simmered in a creamy garlic-Parmesan sauce with sun-dried tomatoes and herbs, all lightened up with Greek yogurt for extra protein and flavor. It’s an easy recipe that fits right into busy weeknights, cozy date nights, or when you just need new dinner ideas and delicious food ideas for the whole family.


Ingredients

4 boneless skinless chicken breasts (about 6 ounces each)

1 teaspoon kosher salt

1 teaspoon black pepper

1 teaspoon garlic powder

1 tablespoon olive oil

1 tablespoon unsalted butter

3 cloves garlic minced

0.33 cup chopped oil-packed sun-dried tomatoes drained

1 cup low-sodium chicken broth

1 teaspoon Italian seasoning

0.5 teaspoon crushed red pepper flakes optional

0.75 cup evaporated milk

0.5 cup plain nonfat Greek yogurt

0.5 cup grated Parmesan cheese

2 tablespoons chopped fresh basil or parsley


Instructions

1. Pat the chicken breasts dry with paper towels, then season both sides with kosher salt, black pepper, and garlic powder.

2. Heat the olive oil and butter in a large skillet over medium-high heat until the butter is foamy.

3. Add the chicken breasts and sear for 4–5 minutes per side, until golden brown and nicely crusted. Transfer the chicken to a plate and set aside.

4. Reduce the heat to medium, then add the minced garlic and chopped sun-dried tomatoes to the skillet. Sauté for 30–60 seconds until fragrant, stirring often.

5. Sprinkle in the Italian seasoning and crushed red pepper flakes and stir to coat the tomatoes and garlic.

6. Pour in the chicken broth, scraping up any browned bits from the bottom of the pan, and let it simmer for 3–4 minutes to reduce slightly.

7. Lower the heat to low, then whisk in the evaporated milk until the sauce looks smooth and creamy.

8. In a small bowl, whisk the Greek yogurt with a few spoonfuls of the warm sauce to temper it, then stir the mixture back into the skillet.

9. Add the grated Parmesan cheese and stir until it has fully melted and the sauce has thickened.

10. Return the seared chicken and any collected juices to the skillet, nestling the breasts into the sauce and spooning some sauce over the top.

11. Cover the skillet and simmer gently for 8–10 minutes, or until the chicken is cooked through and reaches 165°F (74°C) in the thickest part.

12. Stir in the chopped fresh basil or parsley, taste the sauce, and adjust the seasoning with more salt or pepper if needed.

13. Serve the chicken whole or sliced, with plenty of sauce spooned over each portion.

Notes

To keep the sauce smooth and creamy, don’t skip tempering the Greek yogurt with some warm sauce before adding it to the pan—adding it straight to very hot liquid can cause it to curdle.

  • Prep Time: 15
  • Cook Time: 25
  • Category: Dinner, Main Dish
  • Method: Stovetop, Skillet
  • Cuisine: American, Italian-Inspired

Nutrition

  • Serving Size: 1 chicken breast with sauce
  • Calories: 460
  • Sugar: 6
  • Sodium: 720
  • Fat: 22
  • Saturated Fat: 9
  • Unsaturated Fat: 11
  • Trans Fat: 0
  • Carbohydrates: 15
  • Fiber: 1
  • Protein: 46
  • Cholesterol: 150

Keywords: high protein chicken, marry me chicken, easy dinner, quick dinner, creamy chicken recipe, skillet chicken, weeknight dinner