High Protein Marry Me Chicken (Printable)

Tender chicken in a creamy sun-dried tomato and parmesan sauce, ready in 35 minutes with 54g protein per serving.

# What You'll 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

# How-To Steps:

01 - Pat chicken breasts dry with paper towels and 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 same 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, dried oregano, dried 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 is cooked through and reaches internal temperature of 165°F.
06 - Remove skillet from heat. Sprinkle fresh chopped basil over the top and serve immediately while hot.

# Expert Advice:

01 -
  • The sauce clings to every bite like it has known the chicken forever
  • Fifty-four grams of protein per serving without tasting like you are eating for gains
  • Ready in thirty-five minutes but tastes like it simmered all afternoon
02 -
  • Greek yogurt can separate if you add it to boiling liquid so temper it with a little warm sauce first
  • The sauce thickens as it rests so do not panic if it looks a bit thin right after stirring
  • Use a thermometer instead of cutting into the chicken to keep all those juices inside
03 -
  • Take the chicken out of the fridge twenty minutes before cooking so it sears evenly
  • Do not crowd the pan or the chicken will steam instead of getting that gorgeous crust

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