Low Fat Chicken with Green Sauce
Elevate your weeknight dinners with this vibrant and healthy Low Fat Chicken with Green Sauce! This recipe combines tender, oven-baked boneless chicken breasts seasoned to perfection with a creamy, herb-packed green sauce made from fresh spinach, basil, parsley, and tangy low-fat Greek yogurt. A hint of garlic and a touch of red chili flakes add depth and subtle heat to the sauce, making it irresistibly flavorful. With just 20 minutes of prep time and a total cook time of 25 minutes, this dish is perfect for anyone seeking a quick, nutritious, and low-fat meal option. Serve it alongside your favorite veggies or whole grains to create a balanced plate that’s as delicious as it is wholesome. Perfect for clean eating enthusiasts and busy cooks alike!
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Ingredients
- 4 pieces boneless skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 2 cups fresh spinach
- 1 cup fresh basil leaves
- 0.5 cup fresh parsley
- 0.75 cup low-fat plain Greek yogurt
- 2 tablespoons lemon juice
- 2 cloves garlic
- 0.25 teaspoon red chili flakes
Directions
Step 1
Preheat your oven to 375°F (190°C).
Step 2
Sprinkle the chicken breasts with salt, black pepper, and garlic powder on both sides.
Step 3
In a large skillet, heat the olive oil over medium-high heat.
Step 4
Sear the chicken breasts in the skillet for 3-4 minutes on each side until golden brown.
Step 5
Transfer the chicken breasts to a baking dish and place in the preheated oven. Bake for 15-20 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
Step 6
While the chicken is baking, prepare the green sauce.
Step 7
In a food processor or blender, combine fresh spinach, fresh basil leaves, fresh parsley, Greek yogurt, lemon juice, garlic cloves, and red chili flakes.
Step 8
Blend until smooth, scraping down the sides as needed. Adjust seasoning with additional salt if desired.
Step 9
Once the chicken is done, let it rest for 5 minutes before slicing.
Step 10
Serve the chicken slices topped with the green sauce. Enjoy your low fat chicken with green sauce!
Nutrition Facts
| Serving size | (1044.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1465.3 |
| Total Fat 43.2g | 0% |
| Saturated Fat 11.5g | 0% |
| Polyunsaturated Fat 1.5g | |
| Cholesterol 610.0mg | 0% |
| Sodium 3004.3mg | 0% |
| Total Carbohydrate 17.6g | 0% |
| Dietary Fiber 3.8g | 0% |
| Total Sugars 7.7g | |
| Protein 237.9g | 0% |
| Vitamin D 34.8IU | 0% |
| Calcium 432.5mg | 0% |
| Iron 11.0mg | 0% |
| Potassium 2439.1mg | 0% |
Source of Calories