High Protein Marry Me Chicken (Printable View)
Juicy chicken in a creamy sun-dried tomato and parmesan sauce, packed with 54g of protein per serving.
# Ingredient List:
→ Protein & Meat
01 - 4 boneless, skinless chicken breasts (about 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
# How to Prepare:
01 - Pat chicken breasts dry with paper towels. Season both sides generously with salt and black pepper.
02 - Heat olive oil in a large skillet over medium-high heat. Add chicken breasts and sear for 4–5 minutes per side until golden brown. Remove chicken from skillet and set aside on a plate.
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.
04 - Pour in low-fat milk and bring to a gentle simmer. Stir in parmesan cheese, Greek yogurt, oregano, thyme, and red pepper flakes until well combined and smooth.
05 - Return chicken breasts to the skillet, nestling them into the sauce. Cover with lid and simmer for 10–12 minutes, or until chicken is cooked through and reaches internal temperature of 165°F.
06 - Remove skillet from heat. Garnish with fresh chopped basil and serve immediately while hot.
# Expert Suggestions:
01 -
- The Greek yogurt secretly boosts protein while making the sauce impossibly creamy without any heavy cream.
- This whole dinner comes together in 35 minutes but tastes like something that simmered all afternoon.
02 -
- Do not let the sauce come to a rolling boil after adding the Greek yogurt or it may separate—gentle simmering only.
- The sauce continues thickening as it stands, so do not worry if it looks slightly thin when you first combine everything.
03 -
- Pound your chicken to even thickness before cooking—this is the difference between juicy meat and dry disappointment.
- Grate your own parmesan from a wedge for the smoothest melting texture.