High Protein Marry Me Chicken (Printable)
Tender chicken in a creamy sun-dried tomato sauce with 54g protein per serving.
# What You'll Need:
→ Protein & Meat
01 - 4 boneless skinless chicken breasts (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 Make:
01 - Pat chicken breasts thoroughly dry with paper towels, then 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 to combine flavors.
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 smooth and well combined.
05 - Return chicken breasts to the skillet, nestling them into the sauce. Cover with lid and simmer for 10–12 minutes, or until chicken reaches internal temperature of 165°F.
06 - Remove skillet from heat. Garnish with chopped fresh basil and serve immediately while hot.
# Expert Tips:
01 -
- The creamy proteinpacked sauce tastes like it simmered for hours but comes together in under 30 minutes
- Sun-dried tomatoes add such intense depth that nobody will guess this is actually good for you
02 -
- Do not let the sauce boil after adding the Greek yogurt or it can separate and become grainy
- Patting the chicken completely dry before seasoning is what creates that beautiful golden crust
03 -
- Use a meat thermometer to avoid overcooking the chicken while it simmers
- Let the chicken rest for a couple of minutes before serving so the juices redistribute