Heart-Healthy Chicken with White Sauce
Indulge in a guilt-free gourmet experience with our *Heart-Healthy Chicken with White Sauce*! This recipe transforms tender, perfectly pan-seared skinless chicken breasts into a protein-packed delight, smothered in a creamy yet light yogurt-based white sauce. Crafted with wholesome ingredients like low-sodium chicken broth, low-fat Greek yogurt, and a touch of zesty lemon, this dish is brimming with flavor while keeping sodium and fat content in check. Quick and easy with a total time of just 45 minutes, it’s an ideal option for busy weeknights or elegant dinners. Finished with a sprinkle of fresh parsley for a burst of color and freshness, this healthy chicken dish pairs beautifully with steamed vegetables or a hearty grain like quinoa. Perfect for those seeking nutritious, heart-healthy meals without compromising on taste!
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Recipe Information
Ingredients
- 2 pieces Skinless chicken breast
- 2 tablespoons Olive oil
- 2 pieces Garlic clove, minced
- 1 cup Low-sodium chicken broth
- 1 cup Low-fat plain Greek yogurt
- 2 tablespoons Lemon juice
- 1 tablespoon Whole wheat flour
- 2 tablespoons Fresh parsley, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Begin by flattening the chicken breasts with a meat mallet to an even thickness, about 1/2 inch thick.
Season both sides of the chicken breasts with salt and black pepper.
In a large non-stick skillet, heat 1 tablespoon of olive oil over medium heat.
Add the chicken breasts to the skillet and cook for about 5-7 minutes on each side, or until the internal temperature reaches 165°F (74°C).
Remove the chicken from the skillet and set aside, covering with foil to keep warm.
In the same skillet, add the remaining 1 tablespoon of olive oil and the minced garlic. Sauté for about 1 minute until fragrant.
Sprinkle the whole wheat flour over the garlic and cook for an additional 1 minute, stirring constantly.
Gradually whisk in the low-sodium chicken broth and lemon juice, scraping up any browned bits from the bottom of the skillet.
Reduce the heat to low, and incorporate the low-fat plain Greek yogurt into the sauce, stirring until smooth.
Bring the mixture to a gentle simmer, allowing it to thicken slightly, about 3-5 minutes.
Return the chicken breasts to the skillet, turning to coat them in the sauce.
Sprinkle the chopped fresh parsley over the top and cook for an additional 2 minutes to heat through.
Serve the chicken breasts with the white sauce drizzled over the top, accompanied by your choice of heart-healthy side dishes.
Nutrition Facts
Calories |
882 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.8 g | 54% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 222 mg | 74% | |
| Sodium | 1516 mg | 66% | |
| Total Carbohydrate | 21.0 g | 8% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 10.6 g | ||
| Protein | 101.3 g | 203% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 338 mg | 26% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 508 mg | 11% | |
*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.
