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Healthy Creamy Chicken & Spinach - Comforting, Light, and Weeknight-Friendly

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds boneless, skinless chicken breasts (or thighs), patted dry
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika (optional but recommended)
  • 2 tablespoons olive oil
  • 1 tablespoon unsalted butter
  • 4 cloves garlic, minced
  • 1 small shallot or 1/2 small onion, finely chopped
  • 1 cup low-sodium chicken broth
  • 1 teaspoon Dijon mustard
  • 1/2 cup plain Greek yogurt or low-fat sour cream
  • 1/3 cup finely grated Parmesan cheese
  • 5–6 cups fresh baby spinach (about 5 ounces)
  • 1 tablespoon lemon juice, plus zest to taste
  • 2 tablespoons chopped fresh parsley (optional)
  • Red pepper flakes, to taste (optional)

Method
 

  1. Season the chicken. In a small bowl, mix salt, pepper, garlic powder, and smoked paprika. Sprinkle evenly over both sides of the chicken.
  2. Sear for flavor. Heat olive oil in a large skillet over medium-high. Add the chicken in a single layer and cook until golden on both sides and just cooked through, 4–6 minutes per side depending on thickness. Transfer to a plate and tent loosely with foil.
  3. Soften the aromatics. Reduce heat to medium. Add the butter to the same pan. Stir in shallot and cook 2–3 minutes until translucent. Add garlic and cook 30 seconds until fragrant, scraping up browned bits.
  4. Build the sauce base. Pour in chicken broth and whisk in Dijon. Simmer 2–3 minutes to reduce slightly. Taste and adjust salt if needed.
  5. Make it creamy (without curdling). Lower the heat to medium-low. In a small bowl, whisk Greek yogurt with a few tablespoons of the hot broth to temper it. Stir the tempered yogurt into the pan, then add Parmesan. Stir gently until smooth and creamy.
  6. Wilt the spinach. Add spinach by the handful, stirring as it wilts. This takes 1–2 minutes. If the sauce thickens too much, splash in a bit more broth.
  7. Finish and brighten. Return chicken (and any juices) to the pan. Simmer 1–2 minutes to warm through. Add lemon juice and a pinch of zest. Sprinkle with parsley and red pepper flakes if using.
  8. Serve. Taste and adjust seasoning. Serve over brown rice, quinoa, whole-wheat pasta, or with crusty bread. Spoon extra sauce over the top.