Low Fat Chicken with Green Sauce
Elevate your weeknight dinners with this healthy and flavor-packed Low Fat Chicken with Green Sauce recipe. Perfectly seared and oven-baked boneless, skinless chicken breasts are seasoned simply with garlic powder, salt, and pepper, ensuring juicy, tender meat. The star of the dish is the vibrant green sauce, a creamy yet guilt-free blend of fresh spinach, basil, parsley, and low-fat Greek yogurt, brightened with zesty lemon juice and a hint of garlic and red chili flakes. Ready in just 45 minutes, this dish is as nourishing as it is delicious, offering protein-rich chicken paired with a nutrient-dense sauce. Serve it alongside steamed vegetables or a light salad for a lean, satisfying meal that's sure to impress. Whether you're meal-prepping or hosting a casual dinner, this recipe is a flavorful way to embrace healthy eating without sacrificing taste.
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Recipe Information
Ingredients
- 4 pieces boneless skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 2 cups fresh spinach
- 1 cup fresh basil leaves
- 0.5 cup fresh parsley
- 0.75 cup low-fat plain Greek yogurt
- 2 tablespoons lemon juice
- 2 cloves garlic
- 0.25 teaspoon red chili flakes
Instructions
Preheat your oven to 375°F (190°C).
Sprinkle the chicken breasts with salt, black pepper, and garlic powder on both sides.
In a large skillet, heat the olive oil over medium-high heat.
Sear the chicken breasts in the skillet for 3-4 minutes on each side until golden brown.
Transfer the chicken breasts to a baking dish and place in the preheated oven. Bake for 15-20 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
While the chicken is baking, prepare the green sauce.
In a food processor or blender, combine fresh spinach, fresh basil leaves, fresh parsley, Greek yogurt, lemon juice, garlic cloves, and red chili flakes.
Blend until smooth, scraping down the sides as needed. Adjust seasoning with additional salt if desired.
Once the chicken is done, let it rest for 5 minutes before slicing.
Serve the chicken slices topped with the green sauce. Enjoy your low fat chicken with green sauce!
Nutrition Facts
Calories |
1465 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.2 g | 55% | |
| Saturated Fat | 11.5 g | 57% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 610 mg | 203% | |
| Sodium | 3004 mg | 131% | |
| Total Carbohydrate | 17.6 g | 6% | |
| Dietary Fiber | 3.8 g | 14% | |
| Total Sugars | 7.7 g | ||
| Protein | 237.9 g | 476% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 432 mg | 33% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 2439 mg | 52% | |
*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.
