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.
Servings 4 servings
Calories 288kcal
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.
Nutrition
Serving: 1chicken breast with sauce | Calories: 288kcal | Carbohydrates: 16g | Protein: 34g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.02g | Cholesterol: 83mg | Sodium: 510mg | Potassium: 964mg | Fiber: 2g | Sugar: 5g | Vitamin A: 2618IU | Vitamin C: 26mg | Calcium: 202mg | Iron: 2mg
