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High Protein Marry Me Chicken - Creamy, Comforting, and Weeknight-Friendly

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 large boneless, skinless chicken breasts (about 1.5 lb total), halved horizontally into 4 cutlets
  • 1 teaspoon kosher salt, divided
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika (optional but great)
  • 1–2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1/2 cup oil-packed sun-dried tomatoes, drained and sliced
  • 3/4 cup low-sodium chicken broth
  • 1/2 cup plain nonfat Greek yogurt
  • 1/4 cup half-and-half or light cream
  • 1/3 cup freshly grated Parmesan cheese
  • 1 teaspoon dried Italian seasoning or oregano
  • Pinch red pepper flakes (optional)
  • 1 tablespoon lemon juice
  • Fresh basil or parsley, chopped (for garnish)

Method
 

  1. Prep the chicken: Pat the cutlets dry. Season both sides with 1/2 teaspoon salt, pepper, garlic powder, and smoked paprika. This helps the crust form and keeps the chicken juicy.
  2. Heat the pan: Add olive oil to a large skillet over medium-high heat. When it shimmers, it’s ready. Don’t overcrowd the pan so the chicken browns, not steams.
  3. Sear the chicken: Cook cutlets 3–4 minutes per side until golden and just cooked through (internal temp 165°F/74°C). Transfer to a plate and tent loosely with foil.
  4. Sauté aromatics: Lower heat to medium. If the pan is dry, add a small splash of oil. Stir in garlic for 30 seconds until fragrant. Add sun-dried tomatoes and cook 1 minute to bloom their flavor.
  5. Deglaze: Pour in chicken broth and scrape up browned bits with a spatula. Simmer 2 minutes to reduce slightly.
  6. Make it creamy the smart way: In a small bowl, whisk Greek yogurt with 2–3 tablespoons of the hot broth to temper it. Then stir the tempered yogurt, half-and-half, Parmesan, Italian seasoning, and red pepper flakes into the pan.
  7. Simmer gently: Keep heat at medium-low and stir until the sauce is smooth and lightly thickened, 2–3 minutes. Avoid boiling hard so the dairy stays silky.
  8. Finish the dish: Stir in lemon juice. Return chicken (and any juices) to the skillet, coat with sauce, and warm 1–2 minutes. If using white beans, fold them in now and heat through.
  9. Taste and adjust: Add the remaining 1/2 teaspoon salt if needed. Balance with more lemon or a splash of broth to loosen. Top with chopped basil or parsley.
  10. Serve: Plate with steamed greens, zucchini noodles, cauliflower mash, or whole-grain pasta or rice for a hearty option.