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High Protein Marry Me Chicken (Lightened Up) - Creamy, Comforting, and Weeknight-Friendly

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

Ingredients
  

  • 1.5–2 pounds boneless, skinless chicken breasts (pounded to even thickness or sliced into cutlets)
  • 1 teaspoon kosher salt (plus more to taste)
  • 1/2 teaspoon black pepper
  • 1 teaspoon Italian seasoning (or a mix of dried oregano, basil, and thyme)
  • 1/2 teaspoon garlic powder
  • 2 teaspoons olive oil (use the oil from the sun-dried tomatoes if you like more flavor)
  • 3–4 garlic cloves, minced
  • 1/2 cup sun-dried tomatoes (drained and chopped; oil-packed preferred)
  • 1 cup low-sodium chicken broth
  • 2 ounces reduced-fat cream cheese (room temperature, cut into cubes)
  • 3/4 cup plain 2% Greek yogurt (room temperature)
  • 1/4 cup grated Parmesan
  • 1 teaspoon Dijon mustard (optional but adds depth)
  • 1/4–1/2 teaspoon crushed red pepper flakes (optional)
  • Fresh basil or parsley (chopped, for garnish)
  • Lemon wedge (optional, for a squeeze of brightness)

Method
 

  1. Prep the chicken: Pat the chicken dry. Season both sides with salt, pepper, Italian seasoning, and garlic powder. If using thick breasts, slice into cutlets for quicker, more even cooking.
  2. Sear to lock in juices: Heat olive oil in a large skillet over medium-high. Add chicken and cook 3–5 minutes per side until golden and just cooked through. Transfer to a plate and tent loosely with foil.
  3. Build the flavor base: Lower heat to medium. Add minced garlic and chopped sun-dried tomatoes to the same skillet. Cook 30–60 seconds until fragrant, scraping up browned bits.
  4. Deglaze and simmer: Pour in chicken broth. Stir and simmer 2–3 minutes to reduce slightly. This concentrates flavor and sets up the sauce.
  5. Make it creamy (lightly): Whisk in the cream cheese until smooth. Remove the pan from heat for a moment, then whisk in Greek yogurt, Parmesan, and Dijon. Return to low heat and stir until silky. Avoid boiling to prevent curdling.
  6. Season the sauce: Add red pepper flakes if using, and adjust salt and pepper. If it’s too thick, splash in more broth. If too thin, let it gently simmer 1–2 minutes.
  7. Finish the chicken: Nestle chicken back into the sauce with any juices from the plate. Spoon sauce over the top and warm on low for 2–3 minutes. Add a squeeze of lemon if you like brightness.
  8. Garnish and serve: Sprinkle with chopped basil or parsley. Serve over whole-wheat pasta, cauliflower rice, steamed rice, mashed potatoes, or sautéed greens.