Heart-Healthy Chicken in White Sauce
Indulge in the comforting flavors of this **Heart-Healthy Chicken in White Sauce**, a lighter twist on a classic favorite that’s perfect for guilt-free dining. This recipe features tender, golden-browned chicken breasts nestled in a velvety sauce made with **plain low-fat Greek yogurt**, aromatic garlic, and a splash of fresh lemon juice for a bright, zesty finish. Whole wheat flour and cornstarch help create a perfectly creamy texture without relying on heavy cream, while **fresh parsley** adds a pop of freshness. With just 40 minutes from start to finish, it’s an easy, wholesome dinner idea that’s low in sodium and packed with protein. Pair this nutritious dish with steamed veggies or a whole-grain side to savor a satisfying and flavorful meal that supports heart health without skimping on taste! Perfect for weeknights, this recipe combines healthy ingredients with a comforting classic for a winning meal the whole family will love.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces skinless, boneless chicken breasts
- 2 tablespoons olive oil
- 1 cup unsalted low-sodium chicken broth
- 1 cup plain low-fat Greek yogurt
- 2 tablespoons whole wheat flour
- 3 cloves garlic cloves, minced
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon dried oregano
- 1 tablespoon cornstarch
- 2 tablespoons water
Instructions
Begin by seasoning the chicken breasts with the salt, black pepper, and dried oregano. Set aside.
Heat the olive oil in a large non-stick skillet over medium heat. Add the chicken breasts and cook for 5-7 minutes on each side, or until they are golden brown and fully cooked through. Remove the chicken from the skillet and set aside.
In the same skillet, add the minced garlic and sauté for about 1 minute until fragrant, being careful not to let it burn.
Lower the heat and pour in the chicken broth, using a wooden spoon to scrape any browned bits from the bottom of the pan. This adds flavor to the sauce.
In a small bowl, whisk together the Greek yogurt and whole wheat flour until smooth. Slowly add this mixture to the skillet, stirring continuously to avoid lumps. Let the sauce thicken for about 3-4 minutes.
In another small bowl, mix the cornstarch with water to create a slurry. Gradually add this to the sauce to further thicken it, stirring constantly.
Stir in the lemon juice and chopped parsley, then return the chicken breasts to the skillet. Spoon some of the sauce over the chicken.
Allow the chicken to simmer in the sauce for an additional 5 minutes to absorb the flavors.
Serve the heart-healthy chicken with your choice of steamed vegetables or a whole-grain side for a complete meal.
Nutrition Facts
Calories |
1702 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.7 g | 75% | |
| Saturated Fat | 14.4 g | 72% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 616 mg | 205% | |
| Sodium | 1828 mg | 79% | |
| Total Carbohydrate | 35.4 g | 13% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 9.7 g | ||
| Protein | 244.3 g | 489% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 421 mg | 32% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 2395 mg | 51% | |
*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.
