About the Recipe
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Ingredients
🧂 Ingredients
Main:
500g boneless, skinless chicken breasts (about 2 large pieces)
1 tbsp olive oil
1 tbsp butter (or skip for a lighter version)
Salt & pepper, to taste
½ tsp paprika
½ tsp garlic powder
For the Sauce:
3 cloves garlic, minced
½ cup chicken stock (or water + ½ tsp bouillon)
½ cup low-fat cream or Greek yogurt (for high-protein, low-fat option)
¼ cup grated Parmesan cheese
⅓ cup sun-dried tomatoes, chopped
1 tsp chili flakes (adjust to taste)
1 tsp Italian seasoning (or oregano + thyme + basil mix)
Optional Garnish:
Fresh basil or parsley, chopped
Preparation
🔥 Instructions
Prep the chicken
Pat chicken dry, season both sides with salt, pepper, paprika, and garlic powder.
Sear the chicken
Heat olive oil in a pan over medium-high heat.
Add chicken breasts and sear 4–5 min per side until golden brown.
Remove and set aside.
Make the sauce
In the same pan, add butter (if using) and minced garlic.
Sauté for 30 seconds until fragrant.
Add chicken stock and scrape the pan to release all flavor bits.
Stir in sun-dried tomatoes, chili flakes, and Italian seasoning.
Lower heat, then add cream (or Greek yogurt) and Parmesan.
Stir until smooth and slightly thickened.
Combine & simmer
Add chicken back into the pan, spoon sauce over the top.
Cover and simmer 10 minutes on low heat until the chicken is cooked through.
Finish & serve
Garnish with basil or parsley.
Taste and adjust seasoning — creamy, tangy, and rich!
🍽️ Serving Suggestions
Serve with whole wheat pasta, quinoa, or brown rice.
Add steamed broccoli, asparagus, or zucchini on the side.
For extra protein: mix 50g cooked chickpeas or soya chunks into the sauce!
⚡ Macros (approx. per serving)
Calories: ~380–420 kcal
Protein: 38–42g
Carbs: 6–8g
Fat: 18–20g