High Protein Marry Me Chicken (Printer-Friendly)

Tender chicken in creamy sun-dried tomato parmesan sauce with Greek yogurt for extra protein. Ready in 35 minutes.

# 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 Make It:

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. Sear chicken breasts for 4–5 minutes per side until golden brown. Remove chicken and set aside on a plate.
03 - Reduce heat to medium. Add minced garlic 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 smooth and well combined.
05 - Return chicken breasts to the skillet, nestling them into the sauce. Cover and simmer for 10–12 minutes, or until chicken is cooked through (internal temperature reaches 165°F).
06 - Remove from heat. Garnish with fresh chopped basil and serve hot.

# Helpful Hints:

01 -
  • The Greek yogurt hack transforms the sauce into something impossibly creamy while packing in 15 extra grams of protein per serving
  • One-pan magic means you spend less time scrubbing and more time actually eating dinner at a reasonable hour
02 -
  • If your sauce looks too thick or curdles slightly when you add the Greek yogurt, whisk in a splash more milk and it will smooth right out
  • Letting the chicken rest for a few minutes after simmering keeps it juicy instead of drying out the second you cut into it
03 -
  • Grate your own parmesan cheese because the pre-shredded stuff has anti-caking agents that keep it from melting smoothly
  • Let the chicken come to room temperature for about 20 minutes before cooking, which helps it cook evenly

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