High Protein 🤖 AI Generated

Marry Me Chicken – High-Protein Fat Switch

Tender, juicy chicken breast bathed in a silky sun-dried tomato and garlic cream sauce that tastes authentically indulgent. This Fat Switch version swaps heavy cream for Greek yogurt and uses chicken breast instead of thighs, cutting 40% of calories while boosting protein to an impressive 22g per serving—without sacrificing one drop of restaurant-quality flavor.

20m

Prep Time

25m

Cook Time

Servings

348

Calories

22g

Protein

🛒 Ingredients

✓ 2 boneless, skinless chicken breasts (6 oz each, ~180g total)
✓ 1 tbsp extra-virgin olive oil
✓ 1 tbsp unsalted butter
✓ 4 cloves garlic, minced
✓ 1/4 tsp sea salt
✓ 1/8 tsp black pepper
✓ 1/4 tsp red pepper flakes
✓ Fresh basil leaves (8-10 leaves, divided)
✓ 0.75 cup non-fat Greek yogurt
✓ 2 tbsp low-fat cream cheese (softened)
✓ 0.33 cup sun-dried tomatoes in oil (drained, chopped)
✓ 0.5 cup low-sodium chicken broth
✓ 1 tbsp fresh lemon juice
✓ 1 tsp Italian seasoning
✓ 1 tbsp toasted pine nuts
✓ 1 tbsp sunflower seeds (for garnish)

👨‍🍳 Instructions

1. Prep the Chicken: Pat chicken breasts dry with paper towels. Using a meat mallet or the bottom of a heavy skillet, gently pound each breast to 0.5-inch thickness for even cooking. Season both sides with salt, pepper, and red pepper flakes.

2. Sear the Chicken: Heat olive oil and butter in a large skillet over medium-high heat. Once butter foams, carefully place chicken breasts in the pan. Sear 4–5 minutes per side until golden brown and internal temperature reaches 165°F (74°C). Transfer to a clean plate and tent loosely with foil.

3. Build the Aromatics: In the same skillet (keep the fond), reduce heat to medium. Add minced garlic and cook for 1 minute, stirring constantly, until fragrant but not browned.

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4. Deglaze the Pan: Pour chicken broth into the skillet, scraping up all browned bits from the bottom with a wooden spoon. Simmer for 2 minutes to reduce slightly and concentrate flavors.

5. Create the Sauce: In a small bowl, whisk together Greek yogurt, cream cheese, and lemon juice until smooth. Slowly pour into the skillet while stirring gently to combine. Add sun-dried tomatoes and Italian seasoning. Stir over low heat for 2–3 minutes until creamy and warm (do not boil, or yogurt will curdle).

6. Combine and Finish: Return chicken breasts to the skillet, spooning sauce over each piece. Gently toss in half the fresh basil. Simmer together for 2 minutes to marry flavors.

7. Plate and Garnish: Transfer each chicken breast to a warm plate, dividing sauce equally between servings. Top with toasted pine nuts, sunflower seeds, and remaining fresh basil. Drizzle any extra sauce around the plate for visual appeal.

📊 Nutrition per Serving

Calories348 kcal

Protein22g

Carbohydrates48g

Fat10g

🏷️ Tags

#high-protein chicken dinner recipes#low-calorie creamy pasta alternative#Italian date night recipes for two

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