“Marry Me Chicken” is a delightful dish known for its creamy sauce and tender chicken, so irresistible that it’s said to inspire marriage proposals. This lighter version maintains the rich flavors while reducing calories, making it suitable for those following the Weight Watchers (WW) program.
Ingredients:
- 4 boneless, skinless chicken breast fillets (approximately 300 grams)
- 2.5 cups plain low-fat Greek yogurt (700 grams)
- 6 sun-dried tomatoes, chopped
- ½ cup chicken broth (120 ml)
- ¼ cup fresh basil leaves, chopped
- 1 teaspoon herbes de Provence
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
Prepare the Chicken: Pat the chicken breasts dry with a towel. Season both sides with salt, pepper, and herbes de Provence.
Sear the Chicken: In a large skillet, heat olive oil over medium-high heat. Add the seasoned chicken breasts and sear until they develop a golden-brown crust, approximately 3-4 minutes per side.
Create the Sauce: Once the chicken is browned, add chicken broth, chopped sun-dried tomatoes, fresh basil, and Greek yogurt to the skillet. Stir to combine all ingredients.
Simmer: Reduce the heat to medium-low. Allow the chicken to simmer in the sauce for about 15-20 minutes, stirring occasionally, until the sauce thickens slightly and the chicken is cooked through.
Serve: Once done, remove from heat. Plate the chicken and spoon the flavorful sauce over each piece.
Servings: This recipe yields 2 servings.
Nutritional Information (per serving):
- Calories: Approximately 225
- Fat: 10g
- Saturated Fat: 2g
- Cholesterol: 77mg
- Sodium: 260mg
- Carbohydrates: 6g
- Fiber: 1g
- Sugars: 3g
- Protein: 28g
*Note: For those on the WW program, this dish is approximately 7 points per serving.
Tips:
Preventing Sauce Separation: To avoid the yogurt-based sauce from curdling, ensure the yogurt is at room temperature before adding. Additionally, avoid bringing the sauce to a rapid boil. Mixing 1 teaspoon of cornstarch into the yogurt before cooking can help stabilize the sauce.
Enhancing Flavor: For added depth, consider marinating the chicken in the seasoning for at least two hours prior to cooking.
Serving Suggestions: This dish pairs well with whole-grain pasta, quinoa, or a side of steamed vegetables for a balanced meal.
Frequently Asked Questions:
Can I use a dairy-free alternative?
- Yes, unsweetened coconut milk yogurt can replace Greek yogurt for a dairy-free version, though it may slightly alter the flavor profile.
What if I don’t have herbes de Provence?
- A combination of dried thyme, rosemary, and oregano can serve as a substitute.
How should I store leftovers?
- Store any leftover chicken and sauce in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop to prevent the sauce from separating.
This lighter take on “Marry Me Chicken” offers a delicious and health-conscious option, perfect for special occasions or a delightful weeknight dinner.