High Protein Marry Me Chicken (Printable)
Juicy chicken in a creamy sun-dried tomato parmesan sauce, enriched with extra protein for a 35-minute satisfying meal.
# 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 Staples
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 Steps:
01 - Pat chicken breasts thoroughly dry with paper towels, then season both sides generously with salt and freshly ground black pepper.
02 - Heat olive oil in a large skillet over medium-high heat until shimmering. Add chicken breasts and sear for 4–5 minutes per side until deep golden brown. Transfer chicken to a plate and set aside.
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 meld flavors.
04 - Pour in low-fat milk and bring to a gentle simmer. Whisk 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 until chicken reaches internal temperature of 165°F.
06 - Remove skillet from heat. Sprinkle with fresh chopped basil and serve immediately while hot.
# Expert Advice:
01 -
- The creamy sauce feels luxurious but Greek yogurt keeps it light
- Fifty-four grams of protein per serving without any protein powder tricks
02 -
- Let the chicken rest for a few minutes before serving so the juices redistribute
- The sauce continues thickening as it stands off the heat
03 -
- Room temperature chicken sears more evenly than cold from the fridge
- Stir the yogurt gently so it does not separate in the hot sauce