The WW Mediterranean Creamy Chicken with sun-dried tomatoes & capers is a dish that you can enjoy with light ingredients in place of classic heavy ingredients that we normally use in such dishes. This recipe uses skim milk, cooking spray, and reduced-fat cream cheese. It also includes delicious garlic, herbs, capers, and sun-dried tomatoes. All of the above ingredients that the recipe uses make sure that the calories are low, and they reduce WW points as much as possible. 30 minutes is the time for this dish to prepare. Not only is the WW Mediterranean Creamy Chicken with sun-dried tomatoes & capers a light and delicious option for Weight Watchers, but it is also a healthy dish.
STATS:
- Caloric content: 265 kcal
- Prep duration: Ten minutes
- Serving size: 1 chicken breast + ¼ sauce
- Cook time: 20 minutes
- Cuisine: Mediterranean
- Total time: 30 minutes
- Course: Lunch/Dinner
- Diet: WW
- Serving: 4
TOOLS:
- Small bowl
- Whisk
- Measuring spoons and cups
- Cutting board
- Knife
- Large nonstick skillet
INGREDIENTS:
FOR CHICKEN:
- Salt
- Four chicken breasts (boneless & skinless)
- 1 tsp of garlic powder
- Cooking spray
- Black pepper
FOR CREAMY MEDITERRANEAN SAUCE:
- 1 cup of skim milk
- Salt & pepper, to taste
- 1 tbsp of cornstarch
- ¼ cup of chopped sun-dried tomatoes
- 1 tbsp of drained capers
- ½ tsp of dried oregano
- 2 tbsp of reduced-fat cream cheese
- ½ tsp of dried basil
- ¼ tsp of red pepper flakes (optional)
- 3 cloves of minced garlic
- ¼ cup of low-sodium chicken broth
- Fresh parsley (for garnish)
INGREDIENT NOTES:
CHICKEN BREAST:
- This ingredient has low WW points and also contains lean protein. For a substitute option, use tofu or turkey cutlets.
SKIM MILK:
- When we use it in a sauce, it makes it thick without adding more calories. For a substitute option, use unsweetened almond milk.
REDUCED-FAT CREAM CHEESE:
- This cream cheese has lower calories, but it still gives richness to the sauce. For a substitute option, use low-fat ricotta.
CORNSTARCH:
- Cornstarch is useful in creating a thicker sauce. For a substitute option, use arrowroot powder.
SUN-DRIED TOMATOES:
- These give the Mediterranean flavor in the dish, and for a substitute option, use fresh cherry tomatoes.
CAPERS:
- These provide a salty Mediterranean taste. For a substitute option, use lemon zest.
CHICKEN BROTH:
- Chicken broth includes a flavor of its own, and also helps in avoiding the sauce from becoming too thin. You may also utilize water or vegetable broth instead.
INSTRUCTIONS:
- On both sides of the chicken breast, season with garlic powder, pepper, and salt.
- Over medium to high flame, place a large skillet and spray some cooking spray.
- Put the seasoned fillets inside the skillet and cook the chicken for 4-5 minutes.
- When the chicken becomes golden on each side, add the chicken in pan.
- Using the same skillet, spray the cooking spray again if you need to, and sauté garlic for thirty seconds.
- Now stir in chicken broth, basil, oregano, capers, and sun-dried tomatoes.
- Cook the blend for 1 minute.
- Stir two tablespoon cornstarch and skim milk in a bowl to prepare slurry.
- Pour this slurry into the skillet and keep stirring it.
- Include the cream cheese and the remaining amount of skim milk inside the skillet.
- Continue mixing for 2 to 3 minutes till the cream cheese melts & the sauce is thick enough.
- Now add the cooked chicken in sauce and add the sauce on chicken.
- Simmer it in a low flame for about 4 to 5 minutes till you thoroughly cook it.
- Finish preparing this dish by garnishing it with fresh parsley.
SERVING SUGGESTIONS:
- You can place the chicken and sauce over cauliflower rice to make it a low-point meal.
- Pair this dish with a green salad.
- You can also have steamed broccoli alongside this dish.
TIPS:
- You can include an extra one tbsp of reduced-fat cream cheese to prepare the creamier sauce.
- To avoid the skim milk from curdling, do not boil the sauce aggressively.
- For lower WW points, you can utilize dry-packed sun-dried tomatoes.
STORAGE INFORMATION:
FRIDGE:
- For about 3 to 4 days, you can store this dish in a sealed container.
FREEZER:
- This dish is able to freeze for about two months. Make sure to thaw first, and then heat gently to prevent any curdling.
FAQs:
How to make the dairy-free version of this recipe?
- You can consider utilizing dairy-free cream cheese and almond milk.
Are chicken thighs also usable in this dish?
- They are, but they will increase WW points and calories.
NUTRITIONAL INFORMATION:
Calories: 265 kcal
Net carbs: 6 grams
Iron: 1.1 milligrams
Total carbs: 8 grams
Vitamin A: 520 IU
Fiber: 2 grams
Calcium: 160 milligrams
Protein: 32 grams
Serving size: 1 chicken breast + ¼ sauce
Sodium: 610 milligrams
Serving: 4
Potassium: 480 milligrams
Weight Watcher Points: 6-7 points