Heart-Healthy Chicken with White Sauce

Discover the perfect blend of flavor and wellness with this Heart-Healthy Chicken with White Sauce recipe. Made with lean, protein-packed skinless chicken breasts and a creamy yet guilt-free sauce crafted from low-fat Greek yogurt, low-sodium chicken broth, and a hint of zesty lemon, this dish is as wholesome as it is indulgent. Sautéed garlic and fresh parsley add a burst of aromatics, while a touch of whole wheat flour ensures a luxuriously smooth texture without overloading on calories. Ready in just 45 minutes, this heart-conscious recipe combines simplicity and nourishment, making it an ideal dinner option for busy weeknights or meal prepping. Serve it with steamed vegetables or whole grains for a complete, nutrient-rich meal that supports your healthy lifestyle. Perfect for those seeking delicious low-fat chicken recipes packed with protein and flavor!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pieces Skinless chicken breast
• 2 tablespoons Olive oil
• 2 pieces Garlic clove, minced
• 1 cup Low-sodium chicken broth
• 1 cup Low-fat plain Greek yogurt
• 2 tablespoons Lemon juice
• 1 tablespoon Whole wheat flour
• 2 tablespoons Fresh parsley, chopped
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Begin by flattening the chicken breasts with a meat mallet to an even thickness, about 1/2 inch thick.

Step 2

Season both sides of the chicken breasts with salt and black pepper.

Step 3

In a large non-stick skillet, heat 1 tablespoon of olive oil over medium heat.

Step 4

Add the chicken breasts to the skillet and cook for about 5-7 minutes on each side, or until the internal temperature reaches 165°F (74°C).

Step 5

Remove the chicken from the skillet and set aside, covering with foil to keep warm.

Step 6

In the same skillet, add the remaining 1 tablespoon of olive oil and the minced garlic. Sauté for about 1 minute until fragrant.

Step 7

Sprinkle the whole wheat flour over the garlic and cook for an additional 1 minute, stirring constantly.

Step 8

Gradually whisk in the low-sodium chicken broth and lemon juice, scraping up any browned bits from the bottom of the skillet.

Step 9

Reduce the heat to low, and incorporate the low-fat plain Greek yogurt into the sauce, stirring until smooth.

Step 10

Bring the mixture to a gentle simmer, allowing it to thicken slightly, about 3-5 minutes.

Step 11

Return the chicken breasts to the skillet, turning to coat them in the sauce.

Step 12

Sprinkle the chopped fresh parsley over the top and cook for an additional 2 minutes to heat through.

Step 13

Serve the chicken breasts with the white sauce drizzled over the top, accompanied by your choice of heart-healthy side dishes.

Nutrition Facts

Serving size	(807.7g)

Amount per serving	% Daily Value*
Calories	881.8

Total Fat 41.8g	0%
Saturated Fat 9.8g	0%
Polyunsaturated Fat 2.8g
Cholesterol 221.7mg	0%
Sodium 1516.3mg	0%
Total Carbohydrate 21.0g	0%
Dietary Fiber 1.6g	0%
Total Sugars 10.6g
Protein 101.3g	0%

Vitamin D 0IU	0%
Calcium 338.5mg	0%
Iron 2.8mg	0%
Potassium 508.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.5%

Protein: 46.8%

Carbs: 9.7%