Healthy “Marry Me” Chicken

Name: Healthy “Marry Me” Chicken
Cuisine: American
Ingredients: * 3 large boneless, skinless chicken breasts cut into cutlets (or 6-7 large chicken tenderloins); 1 cup whole wheat flour; * Salt to taste; Pepper to taste; * 2 tbsp olive oil; * ⅓ cup sundried tomatoes chopped; * 3 cloves garlic, minced; * 1/2 cup white wine; 1/2 cup nonfat Greek yogurt; * 1/2 cup milk; 1/2 tap Red pepper flakes, 1 tsp dried oregano, 1 tsp dried thyme, 1 tsp dried basil; Fresh basil, chopped (optional)

8 steps

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

Moderate

Glycemic Load

High

Nutrition per serving

Calories468.8 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

1 cupwhole wheat flour

2 TbspOlive oil

⅓ cupsundried tomatoes

½ cupnonfat greek yogurt

½ cupmilk

0.5 shakered pepper flakes

1 tspdried oregano

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.