Heart-Healthy Chicken in Creamy Sauce
Delight in the wholesome flavors of "Heart-Healthy Chicken in Creamy Sauce," a recipe designed with both nutrition and indulgence in mind. Tender, golden-seared chicken breasts are enveloped in a luscious lemon-garlic yogurt sauce, infused with fresh rosemary and thyme for a fragrant, savory finish. This easy 45-minute dish makes use of low-fat Greek yogurt and baby spinach to bring creaminess and vibrant color without compromising on heart-friendly ingredients. Perfectly balanced with the tang of fresh lemon and the richness of herbs, this oven-baked masterpiece is ideal for a comforting yet health-conscious dinner. Serve it up to wow family and friends, or savor it yourself as a guilt-free treat! Keywords: heart-healthy chicken recipe, creamy sauce, low-fat yogurt recipe, oven-baked chicken, garlic and lemon chicken recipe.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 tablespoon extra virgin olive oil
- 1 cup unsalted chicken broth
- 1 cup plain low-fat Greek yogurt
- 2 tablespoons fresh lemon juice
- 3 cloves garlic cloves
- 1 teaspoon fresh thyme leaves
- 1 teaspoon fresh rosemary leaves, chopped
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon salt
- 2 cups baby spinach leaves
Instructions
Preheat your oven to 375°F (190°C).
Season the chicken breasts with salt and black pepper on both sides.
In a large ovenproof skillet or sauté pan, heat the extra virgin olive oil over medium-high heat.
Add the chicken breasts to the pan and sear each side for about 3-4 minutes until they are golden brown. Remove them from the pan and set aside.
Reduce heat to medium and add minced garlic into the same pan, sautéing for about 30 seconds until fragrant.
Pour the chicken broth and lemon juice into the pan, using a spatula to scrape any browned bits off the bottom of the pan.
Stir in the Greek yogurt, thyme, and rosemary, mixing well to create a smooth sauce.
Return the chicken breasts to the pan, spooning some of the sauce over each piece.
Transfer the pan to the preheated oven and bake for 20 minutes, or until the chicken is cooked through and has an internal temperature of 165°F (75°C).
Five minutes before the chicken is done, add the baby spinach leaves to the pan, stirring gently into the sauce until wilted.
Remove the pan from the oven and let the chicken rest for a few minutes before serving.
Serve the chicken with generous spoonfuls of creamy sauce and wilted spinach, garnishing with extra fresh herbs if desired.
Nutrition Facts
Calories |
1496 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.5 g | 57% | |
| Saturated Fat | 12.0 g | 60% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 616 mg | 205% | |
| Sodium | 1263 mg | 55% | |
| Total Carbohydrate | 18.1 g | 7% | |
| Dietary Fiber | 1.7 g | 6% | |
| Total Sugars | 9.6 g | ||
| Protein | 243.2 g | 486% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 433 mg | 33% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 2484 mg | 53% | |
*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.
