Healthy Marry Me Chicken Lightened

This lightened—up Marry Me Chicken features tender chicken breasts in a velvety sun—dried tomato and garlic sauce made without any heavy cream. A delicious high—protein meal that delivers rich savory flavor for a fraction of the calories fat and Weight Watchers points. Ready in just 40 minutes it is a perfect choice for a healthy date night or an easy family dinner.

I first tried this recipe on a whim when I wanted something comforting but healthy and it quickly became a go—to in my kitchen. My family loves how creamy and flavorful it is without feeling heavy.

Ingredients

• Chicken breasts: Four large boneless skinless chicken breasts for lean protein — choose fresh or high—quality frozen
• All—purpose flour: Three tablespoons helps create a light coating that crisps the chicken and thickens the sauce
• Cooking oil: Two teaspoons preferably the oil from the sun—dried tomato jar for extra flavor
• Salt and black pepper: Quarter teaspoon salt and quarter teaspoon black pepper to season the chicken evenly
• Garlic: Two garlic cloves finely chopped bring aromatic depth and a savory warmth
• Fresh thyme: One tablespoon leaves for a fragrant herbal note — fresh rather than dried works best
• Chicken broth: One and one quarter cups to form the sauce base and keep it light
• Sun—dried tomatoes: Half a cup finely chopped add a sweet tangy richness and vibrant color
• Butter extract: Half teaspoon adds a subtle buttery flavor without fat
• Onion: One small onion chopped for sweetness and body in the sauce
• Baby spinach: Three cups fresh contribute nutrients and gentle earthiness
• Plain non—fat Greek yogurt: Three quarters cup provides creaminess and protein without heaviness
• Sweetened condensed milk: One tablespoon balances acidity and gives richness
• Light Parmesan cheese: One third cup introduces umami and melts into the sauce perfectly
• Crushed red pepper flakes: One teaspoon gives a gentle heat that can be adjusted to taste
• Fresh basil leaves: For garnish add a bright fragrant finish

Instructions

Sauté the Aromatics:

Heat two teaspoons of oil over medium—high heat in a large skillet. Add the finely chopped garlic and chopped onion along with the sun—dried tomatoes. Cook for about two minutes until the onion softens releasing their flavors into the oil.

Brown the Chicken:

Mix the all—purpose flour salt and pepper in a shallow dish. Dredge the chicken breasts evenly on both sides in this flour mixture. In the hot skillet brown each chicken breast for four to five minutes on each side until golden crisp. Remove and set aside.

Simmer the Sauce:

Add fresh thyme leaves chicken broth butter extract fresh basil and crushed red pepper flakes to the skillet. Stir everything together and bring to a light simmer ensuring the flavors meld together.

Wilt the Spinach:

Add the fresh baby spinach to the broth mixture. Gently stir until the leaves begin to wilt. This adds a fresh herbal dimension and a splash of green to the sauce.

Cook the Chicken Through:

Return the browned chicken breasts to the pan. Reduce heat to medium—low then cover and simmer between eight to fifteen minutes depending on the thickness of each breast. Make sure chicken reaches an internal temperature of 165 degrees Fahrenheit or 74 degrees Celsius to be fully cooked.

Finish the Sauce:

Remove the pan from the heat completely before whisking in the plain non—fat Greek yogurt sweetened condensed milk and light Parmesan cheese. Stir thoroughly until the sauce becomes velvety smooth and creamy without curdling.

Serve and Garnish:

Place the chicken back in the pan spoon the luscious sauce over the top and garnish with freshly torn basil leaves. Serve immediately with your preferred side.

One of my favorite ingredients in this dish is the sun—dried tomatoes. They bring such a complex sweet and tangy flavor that sets this recipe apart from other creamy chicken dishes. I remember the first time I served it to friends they kept asking what made it taste so special. It always feels a little luxurious but also comforting and familiar.

Storage Tips

Store leftovers in an airtight container in the refrigerator for up to four days. When reheating gently warm on the stove over low heat stirring occasionally to maintain the creamy texture. Avoid microwaving at high power which can cause the sauce to separate.

Ingredient Substitutions

If you don’t have chicken breasts boneless skinless chicken thighs work wonderfully with this recipe offering slightly more moisture and rich flavor. Plain non—fat Greek yogurt can be substituted with full fat if you prefer richer sauce but adjust the butter extract accordingly. Rehydrated sun—dried tomatoes work fine if fresh ones are unavailable.

Serving Suggestions

Serve this chicken over fluffy white rice or cauliflower rice to soak up the delicious sauce. Spiralized zucchini noodles make a fresh low—carb option that pairs nicely. A simple side salad or roasted vegetables complement the meal well.

Enjoy this lighter Marry Me Chicken warm with your favorite sides for a satisfying healthy meal.

Common Recipe Questions

→ What makes this chicken dish healthy?

It uses lightened ingredients like non-fat Greek yogurt instead of heavy cream, reducing fat and calories while keeping creaminess.

→ Can I use chicken thighs instead of breasts?

Yes, boneless skinless chicken thighs work well and add extra juiciness to the dish.

→ How do I prevent the sauce from curdling?

Always remove the pan from heat before stirring in the Greek yogurt to keep the sauce smooth and creamy.

→ What herbs are essential for this dish?

Fresh thyme and basil are key to enhancing the flavors; dried herbs are not recommended.

→ What sides pair well with this chicken?

Serve over white rice, zucchini noodles, or cauliflower rice to soak up the flavorful sauce.

→ Can I adjust the spiciness level?

Yes, reduce red pepper flakes to half a teaspoon for a milder flavor or omit them entirely.