With 44g of protein and only 310 calories per serving, this is the ultimate high-protein comfort dinner for busy weeknights.

[Nutrition Highlights (Per Serving)]

• Calories: 310 kcal

• Protein: 44g

• Net Carbs: 6g

• Fat: 11g

• Prep Time: 5 mins | Cook Time: 15 mins | Servings: 3

[Ingredients]

• 1.2 lbs (550g) boneless, skinless chicken breasts, sliced horizontally into thin cutlets

• 1 tbsp olive oil

• 1 tsp Italian seasoning

• 1/2 tsp garlic powder

• 1/2 tsp salt & black pepper to taste

• 4 cloves garlic, finely minced

• 1/3 cup sun-dried tomatoes (drained and chopped)

• 2 cups fresh baby spinach

• 1/2 cup low-sodium chicken broth

• 1/3 cup plain non-fat Greek yogurt (or light cream cheese)

• 2 tbsp grated Parmesan cheese

[Step-by-Step Instructions]

1. Season the Chicken:

   Pat chicken cutlets dry with a paper towel. Season both sides with Italian seasoning, garlic powder, salt, and black pepper.

2. Sear to Golden Perfection:

   Heat olive oil in a large non-stick or cast-iron skillet over medium-high heat. Add chicken cutlets and sear for 4–5 minutes per side until golden brown and fully cooked through (165°F / 74°C). Transfer chicken to a plate.

3. Sauté the Aromatics:

   In the same skillet, reduce heat to medium-low. Add the minced garlic and chopped sun-dried tomatoes. Sauté for 1 minute until fragrant.

4. Build the Light Cream Sauce:

   Pour in the chicken broth to deglaze the pan, scraping up any browned bits. Stir in the Greek yogurt and grated Parmesan cheese until smooth and gently simmering (do not boil rapidly to prevent the yogurt from separating).

5. Wilt the Greens & Combine:

   Add the baby spinach and cook for 1–2 minutes until wilted. Return the chicken cutlets and any resting juices back to the skillet. Spoon the creamy sauce over the chicken and simmer for 1 more minute.

6. Serve:

   Garnish with extra black pepper or fresh basil, and serve hot over zucchini noodles, cauliflower mash, or a small portion of pasta.