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Low Calorie Marry Me Chicken - Creamy, Comforting, and Light

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 to 1.25 lbs boneless, skinless chicken breasts (about 3 small to medium pieces)
  • 1/2 tsp kosher salt, plus more to taste
  • 1/2 tsp black pepper
  • 1 tsp Italian seasoning (or a mix of dried basil, oregano, thyme)
  • 1 tbsp olive oil
  • 3 cloves garlic, minced
  • 1/2 cup low-sodium chicken broth
  • 1/3 cup evaporated milk (2%) or low-fat half-and-half
  • 1/3 cup 2% plain Greek yogurt (room temperature)
  • 1/4 cup grated Parmesan (use a fine grate for maximum flavor)
  • 1/3 cup sun-dried tomatoes, packed in oil and well drained, sliced
  • 1/4 tsp red pepper flakes (optional, for a gentle kick)
  • 1 tbsp fresh lemon juice
  • 1/4 cup fresh basil, chopped (plus extra for garnish)

Method
 

  1. Pound and season: Lightly pound the chicken to an even 1/2–3/4 inch thickness for quick, even cooking. Pat dry. Season both sides with salt, pepper, and Italian seasoning.
  2. Sear the chicken: Heat the olive oil in a large nonstick or cast-iron skillet over medium-high. Add chicken and sear until golden, about 4–5 minutes per side. Transfer to a plate; it will finish in the sauce.
  3. Sauté aromatics: Lower heat to medium. In the same pan, add garlic and cook 30–45 seconds until fragrant. Don’t brown it.
  4. Deglaze: Pour in the chicken broth, scraping up the browned bits. Simmer 1–2 minutes to reduce slightly.
  5. Build the lighter sauce: Stir in evaporated milk and sun-dried tomatoes. Simmer gently for 2–3 minutes.
  6. Stabilize with yogurt: Remove the pan from heat. Whisk a few spoonfuls of the hot sauce into the Greek yogurt in a small bowl to temper it. Then whisk the tempered yogurt back into the skillet over low heat.
  7. Add Parmesan and heat gently: Stir in Parmesan until melted and the sauce is smooth. Keep the heat low to avoid curdling.
  8. Finish the chicken: Return chicken to the skillet and spoon sauce over the top. Simmer on low 3–5 minutes, or until the internal temperature reaches 165°F (74°C).
  9. Brighten and garnish: Stir in lemon juice, red pepper flakes (if using), and fresh basil. Taste and adjust salt and pepper.
  10. Serve: Plate chicken with plenty of sauce. Garnish with extra basil and a light sprinkle of Parmesan if desired.