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Healthy Low Calorie Creamy Spinach Chicken - A Light, Comforting Dinner

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

Ingredients
  

  • Chicken: 1.5 pounds boneless, skinless chicken breasts (about 3–4 small breasts) or thin cutlets
  • Spinach: 5–6 cups fresh baby spinach (or 10 ounces frozen, thawed and well-drained)
  • Greek yogurt: 1/2 cup, plain, 2% or nonfat
  • Milk: 3/4 cup, low-fat or unsweetened almond milk
  • Chicken broth: 1/2 cup, low-sodium
  • Onion: 1 small, finely diced (or 1 large shallot)
  • Garlic: 3–4 cloves, minced
  • Parmesan: 1/4 cup freshly grated, plus more to taste
  • Lemon: Zest of 1/2 lemon and 1–2 teaspoons lemon juice
  • Olive oil: 1 tablespoon
  • Cornstarch: 2 teaspoons (optional, for thicker sauce)
  • Spices: 1 teaspoon Italian seasoning, 1/2 teaspoon paprika, pinch of red pepper flakes (optional)
  • Salt and pepper: To taste
  • Fresh herbs (optional): Chopped parsley or basil for garnish

Method
 

  1. Prep the chicken: Pat the chicken dry. Season both sides with salt, pepper, paprika, and half the Italian seasoning.
  2. Sear the chicken: Heat the olive oil in a large skillet over medium-high heat. Add chicken and cook 3–5 minutes per side until lightly browned and almost cooked through. Transfer to a plate.
  3. Sauté the aromatics: Reduce heat to medium. In the same pan, add the onion with a pinch of salt. Cook 2–3 minutes until softened. Add garlic and cook 30 seconds, stirring.
  4. Build the sauce base: Pour in the chicken broth and milk. Stir in the remaining Italian seasoning and red pepper flakes. Bring to a gentle simmer.
  5. Thicken (optional): If you want a thicker sauce, whisk the cornstarch with 1 tablespoon cold water, then stir it into the pan. Simmer 1 minute until slightly thickened.
  6. Add spinach: Stir in the spinach a handful at a time until wilted. If using frozen, make sure it’s well-drained and squeeze out excess moisture before adding.
  7. Finish the creamy element: Reduce heat to low. In a small bowl, whisk the Greek yogurt with a few spoonfuls of hot sauce from the pan to temper it. Then stir the yogurt back into the skillet. Add Parmesan and lemon zest. Stir until smooth and creamy. Do not boil.
  8. Return the chicken: Nestle the chicken back into the sauce. Simmer gently 2–4 minutes until the chicken reaches 165°F in the thickest part and the sauce is silky.
  9. Brighten and adjust: Add lemon juice, taste, and adjust salt and pepper. If the sauce is too thick, splash in a bit more broth or milk. If too thin, simmer another minute.
  10. Serve: Garnish with herbs and extra Parmesan if you like. Serve with cauliflower rice, zucchini noodles, or a small portion of whole-grain pasta or brown rice.