Heart-Healthy Smothered Chicken
Savor the comforting, guilt-free flavors of our Heart-Healthy Smothered Chicken, a wholesome twist on the classic Southern dish. This recipe features tender, golden-browned boneless chicken breasts simmered in a vibrant medley of sautéed onions, bell peppers, mushrooms, and garlic, all enveloped in a silky, creamy sauce made with low-sodium chicken broth, skim milk, and whole wheat flour. Infused with fragrant herbs like thyme, oregano, and fresh parsley, this dish is rich in flavor yet light on sodium and fat, making it perfect for the health-conscious eater. Ready in just 45 minutes, it’s an easy, nutritious option that pairs beautifully with whole grains or steamed vegetables for a complete and balanced meal. Perfect for weeknight dinners or meal prep, this heart-healthy recipe is as nourishing as it is satisfying.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces boneless skinless chicken breasts
- 2 tablespoons olive oil
- 1 cup low-sodium chicken broth
- 1 medium onion, thinly sliced
- 1 medium red bell pepper, thinly sliced
- 1 medium green bell pepper, thinly sliced
- 1 cup mushrooms, sliced
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon black pepper
- 2 tablespoons whole wheat flour
- 1 cup skim milk
- 1 tablespoon lemon juice
Instructions
Place the chicken breasts on a clean cutting board and season them lightly with black pepper.
Heat 1 tablespoon of olive oil in a large nonstick skillet over medium-high heat. Add the chicken breasts and cook for 5-6 minutes on each side until golden brown. Remove the chicken from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil and lower the heat to medium. Add the sliced onion, red bell pepper, green bell pepper, mushrooms, and garlic. Cook and stir frequently for 5 minutes until the vegetables are softened.
Add the thyme and oregano to the vegetable mixture, stirring to combine.
Sprinkle the flour over the vegetables and stir until the flour is dissolved, about 1 minute.
Gradually add the chicken broth and milk, stirring constantly until the sauce begins to thicken, around 2-3 minutes.
Return the chicken breasts to the skillet, spooning the vegetable mixture and sauce over them.
Cover the skillet and allow the chicken to simmer gently in the sauce for 15 minutes or until the chicken is cooked through and no longer pink inside.
Stir in the lemon juice and chopped parsley just before serving.
Serve the smothered chicken hot, pairing with whole grains or a side of steamed vegetables for a complete meal.
Nutrition Facts
Calories |
1715 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.5 g | 71% | |
| Saturated Fat | 11.6 g | 58% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 599 mg | 200% | |
| Sodium | 714 mg | 31% | |
| Total Carbohydrate | 58.7 g | 21% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 31.1 g | ||
| Protein | 237.4 g | 475% | |
| Vitamin D | 3.9 mcg | 20% | |
| Calcium | 509 mg | 39% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 3552 mg | 76% | |
*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.
