Heart-Healthy Chicken with Green Sauce
Elevate your dinner table with this Heart-Healthy Chicken with Green Sauce—an irresistible blend of lean protein and vibrant, nutrient-packed flavors. Tender skinless chicken breasts are seared and then baked to perfection, soaking up the rich, creamy green sauce made from fresh spinach, basil, parsley, avocado, and a hint of zesty lemon. This low-sodium recipe is crafted with extra virgin olive oil and unsalted chicken broth for heart-friendly cooking, while red pepper flakes add just a touch of heat to brighten the dish. Ready in under 40 minutes, this wholesome meal is perfect for busy weeknights and pairs wonderfully with whole grains or steamed vegetables. Packed with antioxidants and healthy fats, this dish is as nourishing as it is delicious—ideal for anyone seeking clean and flavorful eating options.
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Recipe Information
Ingredients
- 4 pieces skinless boneless chicken breasts
- 3 tablespoons extra virgin olive oil
- 2 pieces garlic cloves, minced
- 2 cups fresh spinach leaves
- 1 cup fresh basil leaves
- 1 cup fresh parsley leaves
- 1 piece lemon, juice and zest
- 0.5 cup unsalted chicken broth
- 1 piece avocado
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
Instructions
Preheat the oven to 375°F (190°C).
In a large skillet, heat 1 tablespoon of olive oil over medium heat.
Season the chicken breasts with a pinch of salt and pepper.
Add the chicken to the skillet and sear for 3-4 minutes on each side until golden brown. Transfer to a baking dish.
In a food processor, combine spinach leaves, basil, parsley, minced garlic, lemon juice and zest, avocado, chicken broth, remaining olive oil, sea salt, black pepper, and red pepper flakes.
Blend until smooth to create the green sauce.
Pour the green sauce evenly over the chicken breasts in the baking dish.
Cover the dish with aluminum foil and bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
Remove from the oven and let rest for 5 minutes before serving.
Serve the chicken breasts topped with the green sauce, alongside a side of your favorite whole grains or steamed vegetables.
Nutrition Facts
Calories |
1855 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.2 g | 117% | |
| Saturated Fat | 16.5 g | 82% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 2990 mg | 130% | |
| Total Carbohydrate | 32.6 g | 12% | |
| Dietary Fiber | 18.7 g | 67% | |
| Total Sugars | 4.7 g | ||
| Protein | 227.3 g | 455% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 539 mg | 41% | |
| Iron | 25.1 mg | 139% | |
| Potassium | 4325 mg | 92% | |
*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.
