High Protein Marry Me Chicken (Printable)

Tender chicken in a creamy sun-dried tomato parmesan sauce with extra protein for a satisfying meal.

# What You Need:

→ 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

# Directions:

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 and sear for 4 to 5 minutes per side until 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.
04 - Pour in low-fat milk and bring to a gentle simmer. Add parmesan cheese, Greek yogurt, oregano, thyme, and red pepper flakes. Stir until cheese melts and sauce is smooth.
05 - Return chicken breasts to the skillet, nestling them into the sauce. Cover and simmer for 10 to 12 minutes until chicken reaches internal temperature of 165°F.
06 - Remove skillet from heat. Garnish with chopped fresh basil and serve immediately while hot.

# Expert Suggestions:

01 -
  • The protein boost from Greek yogurt makes it incredibly satisfying without weighing you down
  • That sun-dried tomato and parmesan sauce is the kind of thing you will want to eat with a spoon
  • Everything happens in one skillet, which means maximum flavor with minimal cleanup
02 -
  • The Greek yogurt can curdle if you add it to boiling liquid, so always reduce the heat and stir it in gently
  • Patting the chicken completely dry is not negotiable if you want that beautiful golden sear instead of steamed pallid meat
03 -
  • Let the chicken rest for a few minutes after cooking so the juices redistribute instead of running all over your plate
  • Use a good quality parmesan that you grate yourself, as pre-grated cheeses often have anti-caking agents that prevent smooth melting

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