If you've seen the viral Marry Me Chicken trending all over social media but were put off by the heavy cream and high calorie count, you've found the solution! My Healthy Marry Me Chicken captures all that zesty sun-dried tomato and garlic magic in a lightened-up, one-pan format.
Using a few hacks, like a Greek yogurt creamy base and a dash of butter extract, I've created a decadent-tasting dinner that's also Weight Watchers friendly! It's the perfect romantic Valentine's Day dinner that is budget-friendly, family-approved, and perfect for staying on track with your health goals!
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- Recipe Overview: Healthy Marry Me chicken
- Summarize and Save this Content on:
- 🥘Ingredient Notes
- 📖 Variations & Substitutions
- 🔪 Step-by-Step: How to Make Healthy Marry Me Chicken
- Expert Recipe Tips
- 🌡️Storage
- 👪 Serving Size
- 🔢WW Points
- 🥗What to serve with Light Marry Me Chicken
- ❔Recipe FAQ's
- Didn't find the answer you're looking for?
- 🐔More Healthy Chicken Recipes
- Healthy Marry Me Chicken Recipe (Lightened Up)
Recipe Overview: Healthy Marry Me chicken
- Ready In: 40 minutes
- Serves: 4
- Calories: 288 kcal (approximately)
- Main Ingredients: Chicken breast, sun-dried tomatoes, baby spinach, Greek yogurt.
- Dietary info: Weight Watchers Friendly, High Protein, Low Fat.
- Weight Watchers Points: 5 WW points (per serving).
- Difficulty: Easy
- Why You'll Love It: This is a delicious, lightened-up version of the viral "Marry Me Chicken." By swapping heavy cream for a dairy combo, you get all that rich, sun-dried tomato flavor for a fraction of the calories, fat, and points!
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🥘Ingredient Notes
- Sun-dried Tomatoes: Look for the ones in a jar. Be sure to drain them well and chop them finely so the flavor is distributed through every bite of the sauce.
- The "Creamy" Secret: My signature combo of non-fat Greek yogurt and a touch of sweetened condensed milk replaces the heavy cream. It provides a spectacular balance of tang and sweetness that mimics rich cream perfectly. Try it in my Healthy Butter Chicken Recipe too!
- Butter Extract: This adds that decadent, buttery flavor to the sauce for zero extra points. You can buy this online or in the cake decorating aisle of the craft store.
- Baby Spinach: I use baby spinach because it's a little more tender and sweeter. Stirring in three cups of spinach is a spectacular way to hit your 5-a-Day goals. It wilts down to almost nothing but adds massive nutrition.
- Chicken Breasts: Use boneless, skinless breasts. For the best results, I recommend slicing them into "cutlets" (halving them horizontally) so they cook quickly and evenly.
*Please see recipe card for full list of ingredients and quantities.
📖 Variations & Substitutions
- Economical Swap: If chicken breasts are pricey, this recipe works spectacularly well with boneless chicken thighs.
- Spiciness: I use 1 teaspoon of red pepper flakes for a zesty kick. If you prefer it mild, reduce to ½ teaspoon.
- Pasta or Rice: Serve this over a bed of white rice to soak up the sauce, or keep it light by serving it over zucchini noodles (zoodles) or cauliflower rice.
🔪 Step-by-Step: How to Make Healthy Marry Me Chicken
- Step 1: Combine flour, salt, and pepper in a shallow dish. Coat both sides of the chicken breasts in the flour mixture.
- Step 2: Heat oil ( I use the oil from the sundried tomatoes jar) in a large skillet over medium-high heat and add chicken to pan.
- Step 3: Brown the chicken on both sides for about 4- 5 minutes on each side until golden. Remove chicken and set aside on a plate.
- Step 4: In the same pan, stir in the garlic, onion, and sun-dried tomatoes. Sauté for 2 minutes until the onion is softened.
- Step 5: Stir in the thyme, basil, chicken broth, butter extract, and red pepper flakes. Bring to a light simmer.
- Step 6: Add the baby spinach, stirring gently until it begins to wilt into the broth.
- Step 7: Return the chicken to the pan. Reduce heat to medium-low, cover, and simmer for 8- 15 minutes, depending on how thick the chicken breasts are.
- Step 8: Cook until the chicken is no longer pink (internal temp 165°F/74°C), and the liquid has been reduced. Remove the chicken and set aside on a plate.
- Step 9: *This is the secret to a smooth sauce! Whisk in the Greek yogurt, sweetened condensed milk, and Parmesan cheese. Stir until the sauce is velvety and creamy.
- Step 10: Add the chicken back into the pan with the sauce. Spoon the sauce over the chicken, top with fresh torn basil, and serve immediately.
Expert Recipe Tips
- The Heat Check: Never boil the sauce after adding the Greek yogurt! High heat can cause the yogurt to curdle. Always remove the pan from the burner before stirring in the dairy.
- Thin is In: If your chicken breasts are very thick, pound them to an even thickness before flouring. This ensures they stay tender and don't dry out while waiting for the center to cook.
- Flavor Bloom: Don't wash the pan after browning the chicken! Those brown bits (the "fond") are packed with flavor and will make your sun-dried tomato sauce taste spectacular
🌡️Storage
Store this Healthy Marry Me Chicken recipe in an airtight container in the fridge for up to 3 days. It can also be frozen in an airtight container for up to 3 months.
👪 Serving Size
This Lightened Up Marry Me Chicken recipe makes 4 servings. However, you can half, double, or triple the recipe by clicking on the serving number and selecting the number of servings you'd like. The ingredient quantities will automatically adjust.
🔢WW Points
This WW Marry Me Chicken recipe is Weight Watchers friendly @ 5 WW points, but you can reduce the points further by using rehydrated sun-dried tomatoes and fat-free Parmesan cheese.
🥗What to serve with Light Marry Me Chicken
Marry Me Chicken goes well with cauliflower rice (which you can buy frozen), white, or brown rice. It also pairs well with a side salad such as this Kale Salad with Cranberries and Feta or a veggie side dish such as my Healthy Glazed Carrots (with Brown Sugar) (shown), or this Easy Green Beans and Mushroom Recipe.
❔Recipe FAQ's
Absolutely. If you use frozen spinach, make sure to squeeze out all the excess water first, or your sauce will become too thin.
Yes! This is a great meal-prep dish. However, the sauce may thicken in the fridge. When reheating, add a tablespoon of water or broth to restore that creamy consistency.
The legend is that the sauce is so delicious that anyone you cook it for will want to propose! This lightened-up version is just as spectacular as the original, but it leaves you feeling much better afterward.
Since this recipe only uses 2 tablespoons, you can freeze the remaining condensed milk in an airtight container or use it in my Healthy Lemon Chicken Pasta .
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Healthy Marry Me Chicken Recipe (Lightened Up)
Ingredients
- 4 large boneless skinless chicken breasts (or a combination of 4-6 small, medium and large chicken breasts)
- 3 tablespoon all -purpose flour
- 2 teaspoon cooking oil * I use the oil from the sun-dried tomatoes jar
- ¼ tsp salt
- ¼ pepper
- 2 garlic cloves finely chopped
- 1 tablespoon fresh Thyme leaves
- 1 ¼ cup low-sodium chicken broth
- ½ cup finely chopped sun-dried tomatoes
- ½ teaspoon butter extract
- 1 small onion chopped
- 3 cups baby spinach
- ¾ cup non-fat Greek yogurt (0%)
- 1 tablespoon sweetened condensed milk
- ⅓ cup light Parmesan
- 1 teaspoon crushed red pepper flakes
Garnish
- fresh basil
Instructions
- Combine flour, salt, and pepper in a shallow dish. Coat both sides of the chicken breasts in the flour mixture.4 large boneless skinless chicken breasts, 3 tablespoon all -purpose flour, ¼ teaspoon salt, ¼ pepper
- Heat oil in a large skillet over medium-high heat. Brown the chicken for about 4-5 minutes on each side until golden. Remove chicken and set aside on a plate.
- In the same pan, stir in the garlic, onion, and sun-dried tomatoes. Sauté for 2 minutes until the onion is softened.2 garlic cloves, ½ cup finely chopped sun-dried tomatoes, 1 small onion
- Stir in the thyme, basil, chicken broth, butter extract, and red pepper flakes. Bring to a light simmer.1 tablespoon fresh Thyme leaves, 1 ¼ cup low-sodium chicken broth, ½ teaspoon butter extract, fresh basil, 1 teaspoon crushed red pepper flakes
- Add the baby spinach, stirring gently until it begins to wilt into the broth.3 cups baby spinach
- Return the chicken to the pan. Reduce heat to medium-low, cover, and simmer for 8-15 minutes, depending on the thickness of your chicken breasts, until the chicken is no longer pink (internal temp 165°F/74°C).
- Remove the pan from the heat and transfer the chicken pieces to a plate, and set aside.
- This is the secret to a smooth sauce. Whisk in the Greek yogurt, sweetened condensed milk, and Parmesan cheese. Stir until the sauce is velvety and creamy.¾ cup non-fat Greek yogurt (0%), 1 tablespoon sweetened condensed milk, ⅓ cup light Parmesan
- Return the chicken to the pan and spoon the sauce over the chicken, top with fresh torn basil, and serve immediately.
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