Description
A high-protein twist on the beloved ‘Marry Me’ chicken, this creamy pasta dish features juicy seared chicken, sun-dried tomatoes, and Parmesan in a bold garlic cream sauce. Packed with flavor and protein, it’s perfect for date night or meal prep.
Ingredients
Scale
- 1 lb boneless, skinless chicken breasts, sliced or halved
- 2 tbsp olive oil
- Salt and black pepper, to taste
- 1 tsp Italian seasoning
- 3 cloves garlic, minced
- 1/2 cup sun-dried tomatoes (in oil), drained and chopped
- 1 cup chicken broth
- 3/4 cup Greek yogurt or low-fat heavy cream
- 1/2 cup freshly grated Parmesan cheese
- 8 oz whole wheat or protein-enriched pasta
- 1/2 tsp red pepper flakes (optional)
- Chopped basil or parsley, for garnish
Instructions
- Season chicken with salt, pepper, and Italian seasoning.
- Heat olive oil in a skillet over medium-high heat. Sear chicken for 4–5 minutes per side until golden and cooked through. Remove and set aside.
- In the same pan, sauté garlic and sun-dried tomatoes for 1 minute.
- Add chicken broth and bring to a simmer. Stir in Greek yogurt or cream, red pepper flakes, and Parmesan cheese. Simmer until slightly thickened.
- Meanwhile, cook pasta according to package directions. Drain and reserve 1/4 cup of pasta water.
- Return chicken to the sauce and simmer for 2 minutes. Stir in cooked pasta and reserved water if needed to loosen the sauce.
- Garnish with chopped herbs and more Parmesan before serving.
Notes
- Use chickpea or lentil pasta for extra protein and fiber.
- Greek yogurt keeps it creamy with less fat than cream.
- Leftovers make great high-protein meal prep.
- Add spinach or kale for greens and nutrients.
- Control spice with more or less red pepper flakes.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop
Nutrition
- Serving Size: 1 serving
- Calories: 490
- Sugar: 5g
- Sodium: 540mg
- Fat: 18g
- Saturated Fat: 6g
- Trans Fat: 0g
- Fiber: 5g
- Protein: 42g
- Cholesterol: 90mg