Heart-Healthy Chicken in Cream Sauce
Indulge in comfort food guilt-free with this Heart-Healthy Chicken in Cream Sauce, a perfect blend of flavor and nutrition. This recipe features tender, pan-seared chicken breasts simmered in a velvety, garlic-infused cream sauce made lighter with skim milk and low-sodium chicken broth. Brightened with fresh thyme, baby spinach, and a squeeze of lemon juice, the dish delivers a wholesome, zesty finish that’s as satisfying as it is nourishing. Perfect for weeknight dinners, this quick and nutritious recipe comes together in just 30 minutes, providing a balanced meal when paired with whole grains or steamed vegetables. Packed with protein and greens, it’s a smart choice for those seeking heart-healthy, flavorful dining.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 cup low-sodium chicken broth
- 1 cup skim milk
- 2 tablespoons cornstarch
- 3 cloves garlic, minced
- 1 teaspoon fresh thyme leaves
- 0.5 teaspoon freshly ground black pepper
- 0.5 teaspoon salt
- 2 cups baby spinach
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
Instructions
Begin by patting the chicken breasts dry with paper towels and season both sides with salt and freshly ground black pepper.
In a large skillet over medium-high heat, add the olive oil. Once hot, add the chicken breasts. Cook for about 5-6 minutes per side until golden brown and fully cooked through. Remove from the pan and set aside.
In the same skillet, reduce the heat to medium. Add the minced garlic and sauté until fragrant, about 1 minute.
In a small bowl, mix the cornstarch with a few tablespoons of skim milk until smooth.
Gradually add the chicken broth and the rest of the skim milk to the skillet, stirring constantly. Add the cornstarch mixture and continue to stir until the sauce begins to thicken, approximately 3-4 minutes.
Stir in the fresh thyme leaves and return the chicken breasts back to the skillet, along with any juices that have collected on the plate.
Simmer for another 5 minutes, allowing the chicken and sauce to meld together.
Add the baby spinach to the skillet, stirring gently until wilted, about 1-2 minutes.
Finish with a squeeze of lemon juice and garnish with freshly chopped parsley before serving.
Serve the heart-healthy chicken in cream sauce immediately, alongside your choice of whole grains or steamed vegetables for a complete meal.
Nutrition Facts
Calories |
1600 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.9 g | 69% | |
| Saturated Fat | 11.5 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 599 mg | 200% | |
| Sodium | 1918 mg | 83% | |
| Total Carbohydrate | 36.1 g | 13% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 14.3 g | ||
| Protein | 228.7 g | 457% | |
| Vitamin D | 2.9 mcg | 14% | |
| Calcium | 499 mg | 38% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 2343 mg | 50% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
