Healthy Marry Me Chicken Lightened

This lightenedup Marry Me Chicken offers tender chicken breasts in a luscious sundried tomato and garlic sauce without using heavy cream. It is a nourishing and highprotein meal full of rich, savory flavors while keeping calories and fat low. Taking just 40 minutes from start to finish makes it an ideal choice for a healthy date night or a simple family dinner.

I made this recipe for a weekend dinner when I wanted something comforting but light. Everyone loved it so much it quickly became a repeat request in our house.

Ingredients

• Chicken breasts: four large boneless and skinless for lean protein if thick, pound for even cooking
• Allpurpose flour: to lightly coat chicken and help thicken sauce choose unbleached for clean flavor
• Cooking oil: I use the flavorful oil from the sundried tomato jar but any mild oil is fine
• Salt and pepper: for basic seasoning to taste
• Garlic: two cloves finely chopped to add depth and aroma
• Fresh thyme: leaves for earthy herbal notes fresh is best to brighten the sauce
• Chicken broth: a cup and quarter brings moisture and umami to the dish use low sodium for control
• Sundried tomatoes: half a cup finely chopped provides tangy sweetness and color choose ones packed in oil for richness
• Butter extract: half a teaspoon adds a subtle buttery warmth
• Onion: one small chopped to gently sweeten and build the sauce base
• Baby spinach: three cups for freshness and vitamins adds lovely color and texture
• Plain nonfat Greek yogurt: three quarters cup adds creaminess and protein without heaviness use full fat if you want richer taste but increase calories
• Sweetened condensed milk: one tablespoon provides a touch of sweetness and velvety texture
• Light Parmesan cheese: a third of a cup grated for savory umami pick the freshest block to grate yourself for best flavor
• Crushed red pepper flakes: one teaspoon offers a pleasant heat but adjust to your preference
• Fresh basil: for garnish to give a fresh herbaceous finish to the dish

Instructions

Sauté the Aromatics:

Heat the oil on mediumhigh in a large skillet until shimmering. Add the finely chopped garlic, chopped onion, and sundried tomatoes. Cook for about two minutes or until the onions are soft and the garlic is fragrant. This step builds the savory base of your sauce.

Brown the Chicken:

Pat dry the chicken breasts and coat both sides evenly in a mixture of flour, salt, and pepper. Place the chicken into the hot skillet and brown for four to five minutes each side until a golden crust forms. This step locks in juices and creates a rich flavor foundation. Remove chicken and set aside on a plate.

Simmer the Sauce:

In the same skillet, add fresh thyme, fresh basil leaves, chicken broth, butter extract, and crushed red pepper flakes. Bring the mixture to a gentle simmer. Use this moment to deglaze the pan by scraping up the flavorful browned bits left by the chicken.

Add the Spinach:

Toss in the fresh baby spinach and stir gently until it wilts just into the broth, adding freshness and color to the sauce.

Finish Cooking the Chicken:

Return the browned chicken breasts to the skillet, reduce heat to mediumlow, cover, and let simmer for eight to fifteen minutes depending on chicken thickness. Check that the chicken reaches an internal temperature of 165 degrees Fahrenheit or 74 degrees Celsius to confirm doneness.

Make the Creamy Sauce:

Remove the pan from heat and carefully take out the chicken to a plate. Whisk together nonfat Greek yogurt, sweetened condensed milk, and grated Parmesan cheese until smooth and velvety. Do not return the pan to the heat before adding the yogurt mixture to avoid curdling. Stir the sauce into the broth until creamy and glossy.

Bring It All Together:

Place the chicken back in the skillet and spoon the sauce generously over each piece. Sprinkle with torn fresh basil for a bright herbal finish. Serve immediately for the best flavor and texture.

I still remember the first time my family tried this recipe and how the combination of garlic, sundried tomatoes, and fresh herbs turned a simple chicken dinner into something special enough for a date night but easy enough for weeknights.

Storage Tips

Store leftovers in an airtight container in the refrigerator and consume within three days. Reheat gently on low heat to avoid breaking the sauce. This dish also freezes well. To freeze, cool completely then place in a freezer safe container and use within two months for best quality.

Ingredient Substitutions

If you prefer a bit more richness, feel free to swap nonfat Greek yogurt for full fat. Boneless chicken thighs work wonderfully here if you want juicier meat or a slightly different flavor. Use dried thyme if fresh is not available but reduce quantity slightly as dried herbs tend to be more potent.

Serving Suggestions

Serve this chicken on a bed of white rice or creamy mashed potatoes to soak up all the sauce. For a lighter option, try zucchini noodles or cauliflower rice. A crisp green salad or roasted vegetables can add a nice contrast to the rich sauce and tender chicken.

Serve immediately for the best flavor and texture. This lighter version balances creamy sauce and bright herbs for a satisfying meal.

Common Recipe Questions

→ What type of chicken works best?

Boneless, skinless chicken breasts offer even cooking and tenderness, but boneless thighs can be used for a juicier result.

→ Can I use dried herbs instead of fresh?

Fresh herbs like thyme and basil are preferred to maintain bright flavors and aroma in the sauce.

→ How do I prevent the sauce from curdling?

Remove the pan from heat before whisking in Greek yogurt and condensed milk to keep the sauce smooth and creamy.

→ What sides pair well with this dish?

This chicken pairs beautifully with white rice, zucchini noodles, or cauliflower rice to soak up the flavorful sauce.

→ Can I adjust the spice level?

Yes, reduce red pepper flakes for a milder flavor or increase for a zesty kick according to your preference.