
By Erin B
Healthy “Marry Me” Chicken
This is my family‘s favorite chicken recipe, but made healthy with a few lighter substitutes. I’ve heard that this dish is named after the response you get when you serve it to your dinner guests. Yes, it’s that good!
Updated at: Thu, 17 Aug 2023 09:02:36 GMT
Nutrition balance score
Great
Glycemic Index
65
Moderate
Glycemic Load
20
High
Nutrition per serving
Calories468.9 kcal (23%)
Total Fat14 g (20%)
Carbs30.9 g (12%)
Sugars4.6 g (5%)
Protein49.8 g (100%)
Sodium307.2 mg (15%)
Fiber5.3 g (19%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings

3boneless skinless chicken breasts
large, cut into cutlets, or 6-7 large chicken tenderloins

1 cupwhole wheat flour

salt
to taste

pepper
to taste

2 TbspOlive oil

⅓ cupsundried tomatoes
chopped

3cloves garlic
minced

½ cupwhite wine

½ cupnonfat greek yogurt

½ cupmilk

0.5 shakered pepper flakes

1 tspdried oregano

1 tspdried thyme

1 tspdried basil

Fresh basil
chopped, optional
Instructions
Step 1
1. In a mixture of flour, salt and pepper, dredge raw chicken cutlets on both sides. You may need up to 1 cup flour, but that much won’t end up on your chicken.
Step 2
2. In a large skillet, heat olive oil on medium heat. Swirl pan to coat evenly.
Step 3
3. Brown chicken for 4-5 min on each side or until golden brown and cooked through (don’t overcrowd - work in batches if needed). Set aside on a plate.
Step 4
4. Add garlic to the pan and sauté fragrant. Add wine to deglaze the pan.
Step 5
In a small bowl or measuring cup, combine your yogurt and milk with a whisk.
Step 6
5. On medium-low, add yogurt mixture (it will separate in the heat). Simmer for about 2 minutes, then add spices and salt/pepper to taste.
Step 7
6. Add the sundried tomatoes, return chicken to skillet. Thicken for a few more minutes.
Step 8
Check chicken for internal temp of 165 F. Add optional fresh chopped basil and serve over rice.
Notes
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