Heart-Healthy Smothered Chicken

Delight in the comforting flavors of "Heart-Healthy Smothered Chicken," a wholesome twist on a classic favorite that's perfect for a nutritious dinner. This recipe features tender, golden-brown boneless skinless chicken breasts smothered in a rich, low-fat sauce brimming with caramelized onions, colorful bell peppers, earthy mushrooms, and fragrant herbs like thyme and oregano. Thickened with whole wheat flour and skim milk, the sauce offers a creamy texture without the guilt, while fresh parsley and a bright splash of lemon juice bring a zesty finish. With a prep time of just 15 minutes and a cooking time of 30 minutes, this high-protein, low-sodium dish is an easy yet impressive option for any night of the week. Serve over whole grains or alongside steamed vegetables for a heart-healthy, balanced meal the whole family will love.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces boneless skinless chicken breasts
• 2 tablespoons olive oil
• 1 cup low-sodium chicken broth
• 1 medium onion, thinly sliced
• 1 medium red bell pepper, thinly sliced
• 1 medium green bell pepper, thinly sliced
• 1 cup mushrooms, sliced
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 2 tablespoons fresh parsley, chopped
• 0.5 teaspoon black pepper
• 2 tablespoons whole wheat flour
• 1 cup skim milk
• 1 tablespoon lemon juice

Directions

Step 1

Place the chicken breasts on a clean cutting board and season them lightly with black pepper.

Step 2

Heat 1 tablespoon of olive oil in a large nonstick skillet over medium-high heat. Add the chicken breasts and cook for 5-6 minutes on each side until golden brown. Remove the chicken from the skillet and set aside.

Step 3

In the same skillet, add the remaining tablespoon of olive oil and lower the heat to medium. Add the sliced onion, red bell pepper, green bell pepper, mushrooms, and garlic. Cook and stir frequently for 5 minutes until the vegetables are softened.

Step 4

Add the thyme and oregano to the vegetable mixture, stirring to combine.

Step 5

Sprinkle the flour over the vegetables and stir until the flour is dissolved, about 1 minute.

Step 6

Gradually add the chicken broth and milk, stirring constantly until the sauce begins to thicken, around 2-3 minutes.

Step 7

Return the chicken breasts to the skillet, spooning the vegetable mixture and sauce over them.

Step 8

Cover the skillet and allow the chicken to simmer gently in the sauce for 15 minutes or until the chicken is cooked through and no longer pink inside.

Step 9

Stir in the lemon juice and chopped parsley just before serving.

Step 10

Serve the smothered chicken hot, pairing with whole grains or a side of steamed vegetables for a complete meal.

Nutrition Facts

Serving size	1773.2 grams (1773.2g)

Amount per serving	% Daily Value*
Calories	1715

Total Fat 55.50g	71%
Saturated Fat 11.60g	58%
Polyunsaturated Fat 2.70g
Cholesterol 599mg	200%
Sodium 714mg	31%
Total Carbohydrate 58.70g	21%
Dietary Fiber 12.30g	44%
Total Sugars 31.10g
Protein 237.40g	475%

Vitamin D 156IU	781%
Calcium 509mg	39%
Iron 11mg	58%
Potassium 3552mg	76%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.7%

Protein: 56.4%

Carbs: 13.9%