Mediterranean Diet Chicken in White Sauce
Indulge in the vibrant, heart-healthy flavors of this Mediterranean Diet Chicken in White Sauce, a dish that combines tender, golden-seared chicken breasts with a creamy yet guilt-free sauce. Made with protein-rich plain Greek yogurt, zesty lemon juice, and aromatic herbs like oregano and thyme, this recipe captures the essence of Mediterranean cuisine in every bite. Capers add a delightful burst of brininess, while a touch of fresh parsley finishes the dish with a pop of color and freshness. Quick and easy to prepare in just 40 minutes, this one-pan meal is perfect for weeknight dinners or elegant entertaining. Serve it with wholesome sides like quinoa or roasted vegetables for a complete, nourishing meal that's as delicious as it is healthy.
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Ingredients
- 4 pieces chicken breasts
- 2 tablespoons extra virgin olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 3 cloves garlic, minced
- 1 cup plain Greek yogurt
- 2 tablespoons lemon juice
- 0.5 cup chicken broth
- 1 teaspoon oregano, dried
- 1 teaspoon thyme, dried
- 2 tablespoons capers, rinsed
- 2 tablespoons fresh parsley, chopped
Directions
Step 1
Preheat oven to 375°F (190°C).
Step 2
Season the chicken breasts with salt and pepper on both sides.
Step 3
Heat the olive oil in a large oven-safe skillet over medium heat. Add the chicken breasts and cook until golden brown on each side, about 4 minutes per side. Remove chicken from skillet and set aside.
Step 4
In the same skillet, add minced garlic and sauté for 1 minute until fragrant.
Step 5
Stir in the Greek yogurt, lemon juice, chicken broth, oregano, thyme, and capers. Mix well until the sauce is smooth and well combined.
Step 6
Return the chicken breasts to the skillet, spooning some sauce over each piece.
Step 7
Transfer the skillet to the preheated oven and bake for 15 minutes, or until the chicken is cooked through.
Step 8
Remove from the oven, sprinkle with chopped parsley, and serve hot with your choice of whole grains or roasted vegetables.
Nutrition Facts
| Serving size | (1164.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1596.6 |
| Total Fat 58.0g | 0% |
| Saturated Fat 13.9g | 0% |
| Polyunsaturated Fat 0.2g | |
| Cholesterol 596.5mg | 0% |
| Sodium 3771.1mg | 0% |
| Total Carbohydrate 18.1g | 0% |
| Dietary Fiber 2.1g | 0% |
| Total Sugars 10.2g | |
| Protein 241.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 419.7mg | 0% |
| Iron 7.0mg | 0% |
| Potassium 620.7mg | 0% |
Source of Calories