Heart-Healthy Chicken in White Sauce
Indulge in a guilt-free, flavorful dinner with this Heart-Healthy Chicken in White Sauce recipe, a perfect combination of wholesome ingredients and creamy comfort. Made with tender, seasoned chicken breasts simmered in a luscious, low-fat Greek yogurt-based sauce, this dish packs nutrients without compromising on taste. The addition of garlic, fresh parsley, and a splash of lemon juice enhances the sauce with vibrant flavors, while whole wheat flour and cornstarch ensure a velvety-smooth texture. Ready in just 40 minutes, this low-sodium, protein-packed meal pairs beautifully with steamed vegetables or whole grains, making it an ideal choice for a nutritious and satisfying weeknight dinner. Whether you're embracing a heart-healthy lifestyle or seeking a delicious yet balanced dish, this recipe is a must-try!
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Ingredients
- 4 pieces skinless, boneless chicken breasts
- 2 tablespoons olive oil
- 1 cup unsalted low-sodium chicken broth
- 1 cup plain low-fat Greek yogurt
- 2 tablespoons whole wheat flour
- 3 cloves garlic cloves, minced
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon dried oregano
- 1 tablespoon cornstarch
- 2 tablespoons water
Directions
Step 1
Begin by seasoning the chicken breasts with the salt, black pepper, and dried oregano. Set aside.
Step 2
Heat the olive oil in a large non-stick skillet over medium heat. Add the chicken breasts and cook for 5-7 minutes on each side, or until they are golden brown and fully cooked through. Remove the chicken from the skillet and set aside.
Step 3
In the same skillet, add the minced garlic and sauté for about 1 minute until fragrant, being careful not to let it burn.
Step 4
Lower the heat and pour in the chicken broth, using a wooden spoon to scrape any browned bits from the bottom of the pan. This adds flavor to the sauce.
Step 5
In a small bowl, whisk together the Greek yogurt and whole wheat flour until smooth. Slowly add this mixture to the skillet, stirring continuously to avoid lumps. Let the sauce thicken for about 3-4 minutes.
Step 6
In another small bowl, mix the cornstarch with water to create a slurry. Gradually add this to the sauce to further thicken it, stirring constantly.
Step 7
Stir in the lemon juice and chopped parsley, then return the chicken breasts to the skillet. Spoon some of the sauce over the chicken.
Step 8
Allow the chicken to simmer in the sauce for an additional 5 minutes to absorb the flavors.
Step 9
Serve the heart-healthy chicken with your choice of steamed vegetables or a whole-grain side for a complete meal.
Nutrition Facts
| Serving size | (1312.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1702.4 |
| Total Fat 58.7g | 0% |
| Saturated Fat 14.4g | 0% |
| Polyunsaturated Fat 2.8g | |
| Cholesterol 616.1mg | 0% |
| Sodium 1827.9mg | 0% |
| Total Carbohydrate 35.4g | 0% |
| Dietary Fiber 3.0g | 0% |
| Total Sugars 9.7g | |
| Protein 244.3g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 420.6mg | 0% |
| Iron 8.4mg | 0% |
| Potassium 2394.6mg | 0% |
Source of Calories