High Protein Marry Me Chicken (Printable)

Tender chicken simmered in a creamy sun-dried tomato sauce with parmesan and herbs.

# What You Need:

→ Protein & Meat

01 - 4 boneless skinless chicken breasts (about 6 oz each)
02 - 1/2 cup plain Greek yogurt

→ Vegetables

03 - 3 cloves garlic, minced
04 - 1/2 cup sun-dried tomatoes, drained and sliced

→ Dairy

05 - 1/2 cup grated parmesan cheese
06 - 1/2 cup low-fat milk

→ Pantry Staples

07 - 2 tablespoons olive oil
08 - 1 tablespoon tomato paste
09 - 1 teaspoon dried oregano
10 - 1 teaspoon dried thyme
11 - 1/2 teaspoon red pepper flakes
12 - Salt and black pepper to taste

→ Garnish

13 - 2 tablespoons fresh basil, chopped

# How-To Steps:

01 - Pat chicken breasts dry with paper towels. Season both sides generously with salt and black pepper.
02 - Heat olive oil in a large skillet over medium-high heat. Add chicken breasts and sear for 4–5 minutes per side until golden brown. Remove chicken from skillet and set aside on a plate.
03 - Reduce heat to medium. Add minced garlic to the skillet and sauté for 30 seconds until fragrant. Stir in sun-dried tomatoes and tomato paste, cooking for 1 minute to combine flavors.
04 - Pour in low-fat milk and bring to a gentle simmer. Add parmesan cheese, Greek yogurt, oregano, thyme, and red pepper flakes. Stir constantly until cheese melts and sauce is smooth.
05 - Return chicken breasts to the skillet, nestling them into the sauce. Cover with lid and simmer for 10–12 minutes until chicken is cooked through (internal temperature reaches 165°F).
06 - Remove skillet from heat. Garnish with chopped fresh basil and serve immediately while hot.

# Helpful Tips:

01 -
  • Protein per serving that keeps you full for hours without feeling heavy
  • The sauce comes together in minutes but tastes like it simmered all day
02 -
  • Don't let the sauce boil after adding the yogurt or it might separate, keep it at a gentle simmer
  • The sauce thickens as it stands, so don't worry if it looks slightly thin at first
03 -
  • Pound the chicken to even thickness before cooking so everything finishes at the same time
  • Let the chicken rest for a few minutes after searing so it stays juicy when simmered

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