Chicken with Garlic Parmesan Cream Sauce

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The WW grilled Chicken with Garlic Parmesan Cream Sauce gives you a light and WW-friendly supper option with low fats and calories but high protein. It gives you all the classic flavors without having to worry about consuming fats, oils, or increasing your WW points. When we include cooking spray in this recipe instead of oils, this WW Grilled Chicken with Garlic Parmesan Cream Sauce becomes low in fat. You can easily prepare this recipe in thirty minutes. This recipe includes low-fat cheese and skim milk, perfect ingredient choices for Weight Watchers to consume. Prepare this amazing recipe for weekend nights, family dinners, or gatherings.

STATS:

  • Calories: 210 kcal
  • Prep duration: Ten minutes
  • Portion size: One chicken breast with sauce
  • Cook time: 20 minutes
  • Cuisine: American
  • Total time: 30 minutes
  • Course: Main
  • Diet: Weight Watchers
  • Serving: 4

EQUIPMENT:

  • Tongs
  • Measuring cups and spoons
  • Mixing bowl
  • Whisk
  • Non-stick skillet
  • Grill pan

INGREDIENTS:

FOR CHICKEN:

  • 4 chicken breasts (skinless and boneless)
  • Black pepper
  • Cooking spray
  • Salt to taste
  • 1 tsp of garlic powder
  • ½ teaspoon of paprika
  • 1 tsp of onion powder

GARLIC PARMESAN CREAM SAUCE:

  • Cooking spray
  • 3 cloves of minced garlic
  • ¾ cup of skim milk
  • 2 tbsp of low-fat cream cheese
  • 1 tsp of cornstarch mixed with 1 tbsp of cold water (for thickening)
  • 2½ tbsp of grated low-fat Parmesan cheese
  • Salt and pepper to taste
  • A pinch of chopped parsley (optional for garnish)

INGREDIENT NOTES:

COOKING SPRAY:

  • We use this essential ingredient to reduce WW points and fats.

CHICKEN BREAST:

  • It helps in keeping you feeling full, and it contains lean protein. You can switch it with tofu or turkey breast.

SKIM MILK:

  • We use this ingredient in the sauce, which makes it creamy and low in fat.

LOW-FAT CREAM CHEESE:

  • This helps in providing the sauce with a base that is creamy and smooth. For an alternative option, use fat-free Greek yogurt.

LOW-FAT PARMESAN CHEESE:

  • It includes a cheesy flavor. For an alternative option, use nutritional yeast.

CORNSTARCH:

  • Without the use of butter or flour, this ingredient thickens the sauce.

INSTRUCTIONS:

  1. Take the chicken breasts and spray a good amount of cooking spray on both sides.
  2. Then season with salt, pepper, onion powder, paprika, and garlic powder evenly.
  3. Warm up the grill pan on medium heat.
  4. For 5 to 7 minutes, keep grilling the chicken on each side till it becomes golden brown in color.
  5. Set it aside, and also cover up the chicken.
  6. For the sauce, take a non-stick skillet and spray some cooking spray on top.
  7. Put in minced garlic and pan-fry it for 30 seconds till it starts to become fragrant.
  8. Reduce the amount of heat, add in and whisk the low-fat cream cheese and skim milk till you make the mixture smooth.
  9. Then stir in salt, pepper, and low-fat parmesan.
  10. Now add cornstarch and water, mix it inside.
  11. For the next 2 to 3 minutes, whisk the sauce till it becomes thick enough to coat and cover the back of a spoon.
  12. Put the grilled chicken on top of the sauce and pour the sauce on top as well, using a spoon.
  13. Keep simmering on low heat for 2 minutes.
  14. If you want, garnish with parsley and serve warm.

SERVING SUGGESTIONS:

  • You can pair this recipe with steamed cauliflower rice or broccoli to reduce carbs.
  • For extra fiber, include a fresh salad alongside.

TIPS:

  • When you are cooking the skim milk, always cook it on low heat to avoid any curdling of the milk.
  • You can make extra amount of sauce to use it for pouring on top of the pasta or dipping veggies.
  • Add in another tablespoon of low-fat cream cheese to make the sauce even more creamy.

STORAGE INFORMATION:

FRIDGE:

  • Store for three days in a tight container. To make the sauce thin, use a splash of skim milk when reheating on low heat.

FREEZER:

  • For freezing, freeze the sauce and the chicken individually for two months. Before you need to reheat, thaw them in the fridge for a night.

FAQs:

What happens if I skip adding cornstarch?

  • You can skip it, but it will not make the sauce thick.

Instead of skim milk, can I include almond milk?

  • Yes, but the flavor will become a bit different. Try using unsweetened almond milk instead.

NUTRITIONAL INFORMATION:

Calories: 210 kcal
Net carbs: 4 grams
Iron: 1.1 milligrams
Total carbs: 5 grams
Vitamin A: 465 IU
Fiber: 1 gram
Calcium: 190 milligrams
Protein: 36 grams
Portion size: One chicken breast with sauce
Sodium: 285 milligrams
Serving: 4
Potassium: 420 milligrams
Weight Watcher Points: 3 points