Low Fat Chicken with Creamy Sauce
Indulge in the perfect balance of indulgence and health with this Low Fat Chicken with Creamy Sauce recipe. Juicy, tender chicken breasts are seasoned and pan-seared to perfection before being smothered in a luscious, guilt-free creamy sauce made with non-fat Greek yogurt, zesty Dijon mustard, and a hint of lemon for a delightful tang. Light yet satisfying, this dish features aromatic garlic, sweet onions, and fragrant thyme to elevate the flavor, all while keeping it low in fat and high in protein. Ready in just 45 minutes, this easy-to-make recipe is ideal for a wholesome weeknight dinner. Serve the chicken over steamed vegetables or a bed of quinoa to complete this healthy yet decadent meal.
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Ingredients
- 4 boneless, skinless chicken breast halves
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 cup low-sodium chicken broth
- 0.5 cup non-fat Greek yogurt
- 1 tablespoon dijon mustard
- 1 tablespoon lemon juice
- 1 teaspoon fresh thyme leaves
- 1 tablespoon cornstarch
- 2 tablespoons water
Directions
Step 1
Season the chicken breasts with salt and pepper on both sides.
Step 2
In a large non-stick skillet, heat the olive oil over medium-high heat. Add the chicken breasts and cook for 5-7 minutes on each side or until browned and cooked through. Remove from the skillet and set aside.
Step 3
In the same skillet, add the chopped onion and minced garlic. Cook until the onion is translucent, about 3-4 minutes.
Step 4
Add the chicken broth to the skillet, scraping up any browned bits from the bottom of the pan. Bring to a simmer.
Step 5
In a small bowl, whisk together the Greek yogurt, dijon mustard, lemon juice, and thyme. Stir the mixture into the skillet.
Step 6
In another small bowl, mix the cornstarch with water to create a slurry. Add this to the skillet to thicken the sauce, stirring continuously.
Step 7
Return the chicken to the skillet and spoon the sauce over the chicken.
Step 8
Simmer for an additional 5 minutes until the chicken is heated through and the sauce is creamy and thickened.
Step 9
Serve the chicken with creamy sauce immediately, garnished with additional thyme if desired.
Nutrition Facts
| Serving size | (960.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 990.6 |
| Total Fat 32.1g | 0% |
| Saturated Fat 6.2g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 343.5mg | 0% |
| Sodium 1940.9mg | 0% |
| Total Carbohydrate 26.6g | 0% |
| Dietary Fiber 2.5g | 0% |
| Total Sugars 10.2g | |
| Protein 139.6g | 0% |
| Vitamin D 52IU | 0% |
| Calcium 193.6mg | 0% |
| Iron 4.4mg | 0% |
| Potassium 1407.4mg | 0% |
Source of Calories