Low Fat Smothered Chicken
Indulge in the comforting flavors of this Low Fat Smothered Chicken, a healthier twist on a classic dish without compromising on taste. Tender, juicy boneless chicken breasts are seared to golden perfection, then enveloped in a creamy, savory sauce made with low-fat milk, aromatic garlic, and a hint of thyme. This guilt-free recipe is easy to prepare, taking just 15 minutes of prep and 30 minutes of cooking time, making it perfect for busy weeknights or a wholesome family dinner. Garnished with fresh parsley and ideal for pairing with steamed veggies or brown rice, this low-fat chicken recipe is both satisfying and delicious. Whether you're watching your fat intake or simply seeking a lighter comfort food option, this dish delivers all the flavor with none of the excess.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 teaspoons olive oil
- 0.5 teaspoons salt
- 0.25 teaspoons ground black pepper
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1.5 cups chicken broth, low sodium
- 0.5 cup low-fat milk
- 1 tablespoon cornstarch
- 0.5 teaspoons dried thyme
- 2 tablespoons fresh parsley, chopped
Instructions
Pat the chicken breasts dry with paper towels and season them with salt and pepper on both sides.
Heat olive oil in a large non-stick skillet over medium-high heat. Add the chicken breasts and cook for 5-6 minutes on each side, or until they are golden brown and cooked through. Remove the chicken from the skillet and set aside.
In the same skillet, add the chopped onion and minced garlic. Cook for 2-3 minutes or until the onions are translucent, stirring frequently.
In a small bowl, whisk together the chicken broth, low-fat milk, and cornstarch until smooth.
Pour the broth mixture into the skillet with the onions and garlic. Add dried thyme and stir to combine. Bring the mixture to a simmer and cook for about 5 minutes, or until the sauce thickens.
Return the chicken breasts to the skillet, spoon the sauce over them, and reduce heat to low. Cover the skillet and simmer for an additional 10 minutes to allow the flavors to meld.
Garnish with fresh parsley before serving. Serve hot with your choice of sides such as steamed vegetables or brown rice.
Nutrition Facts
Calories |
1571 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.5 g | 72% | |
| Saturated Fat | 12.8 g | 64% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 601 mg | 200% | |
| Sodium | 1976 mg | 86% | |
| Total Carbohydrate | 27.8 g | 10% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 10.3 g | ||
| Protein | 223.2 g | 446% | |
| Vitamin D | 1.4 mcg | 7% | |
| Calcium | 302 mg | 23% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 2109 mg | 45% | |
*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.
