Healthy Marry Me Chicken Recipe (Lightened Up)

This lightened-up Marry Me Chicken features tender chicken breasts in a velvety sun-dried tomato and garlic sauce made without any heavy cream. A delicious, high-protein meal that delivers rich, savory flavor for a fraction of the calories, fat, and Weight Watchers points. Ready in just 40 minutes, it is a perfect choice for a healthy date night or an easy family dinner.

Course dinner, Main Course

Cuisine Italian, Mediterranean, North American

Keyword chicken, chicken breast, healthy, light, Marry me

Special Diet high-protein, low-fat, weight watchers

Prep Time 20

Cook Time 20

Total Time 40

Servings servings

Calories 290kcal

Author Terri Gilson

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 teaspoon pepper
2 garlic cloves finely chopped
½ tablespoon fresh basil
1 tablespoon fresh Thyme leaves
1 ¼ cup chicken broth
½ cup finely chopped sun-dried tomatoes
½ teaspoon butter extract
1 small onion chopped
3 cups fresh baby spinach
¾ cup plain non-fat Greek yogurt (0%)
1 tablespoon sweetened condensed milk
⅓ cup light Parmesan cheese
1 teaspoon crushed red pepper flakes

Garnish

fresh basil

US Customary - Metric

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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 teaspoon 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 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 fresh 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 plain non-fat Greek yogurt (0%), 1 tablespoon sweetened condensed milk, ⅓ cup light Parmesan cheese
Return the chicken to the pan and spoon the sauce over the chicken, top with fresh torn basil, and serve immediately.

Notes

NOTE: Fresh Herbs: Fresh Herbs make this recipe and are non-negotiable. I do NOT recommend using dried herbs.

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

🔢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.

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.

Nutrition