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Creamy Garlic Chicken Protein Bake - A Comforting, High-Protein Dinner

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 to 2 pounds boneless, skinless chicken breasts (or thighs if you prefer)
  • 1 tablespoon olive oil
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 6–8 cloves garlic, finely minced (about 2 tablespoons)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon Italian seasoning (or a mix of dried basil, oregano, and thyme)
  • 1 cup plain nonfat Greek yogurt
  • 3 ounces light cream cheese, softened
  • 1/2 cup low-sodium chicken broth
  • 1/2 cup milk (2% or whole for extra richness; unsweetened almond milk works too)
  • 1 tablespoon Dijon mustard
  • 1/3 cup grated Parmesan cheese (plus more for topping)
  • 1 cup shredded part-skim mozzarella
  • 2 cups baby spinach, roughly chopped (optional but recommended)
  • Juice of 1/2 lemon (about 1 tablespoon)
  • Fresh parsley, chopped, for garnish
  • Olive oil spray (for the baking dish)

Method
 

  1. Prep the oven and pan. Heat the oven to 400°F (200°C). Lightly spray a 9x13-inch baking dish with olive oil.
  2. Season the chicken. Pat the chicken dry. Drizzle with olive oil and sprinkle with salt, pepper, garlic powder, onion powder, and Italian seasoning. Lay the pieces in a single layer in the baking dish.
  3. Make the creamy garlic sauce. In a mixing bowl, whisk together Greek yogurt, light cream cheese, chicken broth, milk, Dijon, minced garlic, and Parmesan. Stir until smooth. Taste and adjust salt if needed.
  4. Add greens for color and nutrients. Scatter the chopped spinach over the chicken. It will wilt down in the oven.
  5. Pour and top. Pour the garlic sauce evenly over the chicken. Sprinkle mozzarella and a little extra Parmesan on top for a golden, cheesy crust.
  6. Bake until juicy. Bake uncovered for 22–28 minutes, depending on thickness. The chicken is done when the internal temperature reaches 165°F (74°C) and the sauce is bubbling.
  7. Finish with brightness. Remove from the oven and rest for 5 minutes. Squeeze lemon juice over the top and add chopped parsley. This wakes up the creamy flavors.
  8. Serve. Spoon the sauce over the chicken and plate with your favorite sides—steamed green beans, roasted broccoli, or a scoop of brown rice or quinoa.