Description

High-Protein Marry Me Chicken

Name: Marry Me Chicken : High‑Protein Edition
Ingredients: 4 boneless, skinless chicken breasts (≈6 oz each); Salt & freshly ground black pepper, to taste; 1 tbsp olive oil; 1 tbsp butter (optional); 1 shallot, finely chopped (or ¼ cup onion); 2 garlic cloves, minced; ½ cup sun-dried tomatoes, drained & chopped; 1 cup low-fat heavy cream substitute (or ½ cup cream + ½ cup skim milk); ½ cup low-sodium chicken broth; ¼ cup grated Parmesan cheese; 2 tbsp Greek yogurt (room temperature); 1 tsp Italian seasoning; ¼ tsp red pepper flakes (optional); Fresh basil, chopped (for garnish)

Prep Time: 10 min | Cook Time: 20 min | Total Time: 30 min | Servings: 4

Ingredients

Scale

For the Chicken:

4 boneless, skinless chicken breasts (≈6 oz each)
Salt & freshly ground black pepper, to taste
1 tbsp olive oil
1 tbsp butter (optional)

For the High-Protein Creamy Sauce:

1 shallot, finely chopped (or ¼ cup onion)
2 garlic cloves, minced
½ cup sun-dried tomatoes, drained & chopped
1 cup low-fat heavy cream substitute (or ½ cup cream + ½ cup skim milk)
½ cup low-sodium chicken broth
¼ cup grated Parmesan cheese
2 tbsp Greek yogurt (room temperature)
1 tsp Italian seasoning
¼ tsp red pepper flakes (optional)
Fresh basil, chopped (for garnish)

Optional Sides: steamed broccoli, roasted asparagus, cauliflower rice, whole-grain pasta, or zucchini noodles

Instructions

1. Prepare the Chicken

Pat chicken breasts dry and season generously with salt and pepper.
Heat olive oil (and optional butter) in a large skillet over medium-high heat.
Sear chicken 4–5 min per side until golden brown. Remove from pan and set aside.

2. Sauté Aromatics

Reduce heat to medium. Add shallot to the skillet and cook 1–2 min until translucent.
Add garlic and sun-dried tomatoes; cook 1 min until fragrant.

3. Make the Sauce

Pour in chicken broth to deglaze the pan, scraping up browned bits.
Add cream, Parmesan, Italian seasoning, and red pepper flakes. Simmer 3–4 min until slightly thickened.

4. Boost Protein & Finish Sauce

Remove skillet from heat. Whisk in room-temperature Greek yogurt until smooth.
Return chicken to low heat, nestling it into the sauce. Cover and simmer 5 min, until chicken reaches 165°F (75°C).

5. Serve

Plate chicken and spoon sauce over the top.
Garnish with fresh basil. Serve with your choice of sides.

Notes

Spinach & Artichoke: Stir in 2 handfuls fresh spinach + ½ cup artichokes during last 2 min.
Mushrooms: Add 1 cup sliced mushrooms when sautéing shallots.
Crispy Bacon: Stir in 2 slices crumbled bacon at the end.
Dairy-Free: Use coconut cream + vegan Parmesan; omit Greek yogurt or use vegan yogurt.
Chicken Thighs: Works beautifully; increase searing time 1–2 min per side.