High Protein Marry Me Chicken (Printable)

Juicy chicken in a creamy sun-dried tomato parmesan sauce with 54g protein per serving.

# 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 breasts and sear for 4 to 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.
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 with lid and simmer for 10 to 12 minutes, or until chicken reaches internal temperature of 165°F.
06 - Remove skillet from heat. Garnish with chopped fresh basil. Serve immediately while hot.

# Expert Tips:

01 -
  • The protein content makes it incredibly satisfying without that heavy post-meal slump
  • The sauce comes together in minutes but tastes like it simmered for hours
  • Leftovers reheat beautifully for lunch the next day
02 -
  • Don't let the sauce boil vigorously after adding the yogurt or it might separate—gentle simmer is key
  • Use an instant-read thermometer because chicken breast goes from perfect to dry terrifyingly fast
  • The sauce thickens as it cools, so if it looks too thin while cooking, give it a few minutes off the heat
03 -
  • Grate extra parmesan over each serving at the table for that restaurant finish
  • Keep a container of sun-dried tomatoes in olive oil in your fridge—this recipe alone justifies the purchase

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