Healthy Marry Me Chicken
Simplify Mealtime: A Kidney-Friendly Marry Me Chicken Recipe
Discover a delicious, easy-to-make chicken dish designed for beginners that’s gentle on your kidneys and perfect for healthy living. This Healthy Marry Me Chicken recipe is perfect for those following a CKD-friendly diet, offering lean protein, flavorful seasonings, and creamy textures without the excess sodium or potassium.
Plus, it's designed with simplicity in mind, ensuring that even beginners can create a nutritious meal without hassle. Give this recipe a try, and enjoy a tasty dish that's gentle on your kidneys while supporting your health goals.
Having grown up with both parents managing chronic kidney disease, I understand firsthand the dietary challenges faced by those with CKD. With over 25 years of experience as a Registered Dietitian, I have made it my mission to create kidney-friendly recipes that are not only healthy but also delicious and easy to prepare.
My expertise in crafting meals that align with current guidelines is evident in this "Marry Me Chicken" recipe, which uses ingredients like reduced-fat cream cheese and low-sodium chicken broth to minimize sodium and unhealthy fats. This approach reflects best practices in CKD management, ensuring that those living with kidney disease can enjoy flavorful meals while maintaining their health.
This Easy Marry Me Chicken recipe is designed with kidney health in mind, featuring lean protein from chicken breast and low-sodium ingredients like reduced-fat cream cheese and chicken broth. With heart-healthy olive oil, antioxidant-rich spinach, and a blend of flavorful herbs, this dish provides essential nutrients while keeping sodium and potassium in check, making it a perfect choice for those managing Chronic Kidney Disease.
You can eat this marry me chicken with some of our kidney friendly salads, like the kale and pomegranate salad or the delicious salad with cornbread. We even have a spicy cucumber salad that might make your tastebuds sizzle.
Jump to:
- Ingredients for One Pan Marry Me Chicken
- How To Make Marry Me Chicken Healthy
- Substitutions in Low Carb Marry Me Chicken
- Variations for Healthy Ways To Make Chicken
- Storage Ideas For One Pan Healthy Marry Me Chicken
- Top Tip
- FAQs For Best Marry Me Chicken
- Related Chicken Entrees For Kidney Disease
- Pairing with Marry Me Chicken
- Recipe
Ingredients for One Pan Marry Me Chicken
Looking for an easy and healthy take on the beloved "marry me chicken" recipe? This one-pan dish combines flavorful ingredients with a lighter twist to create a meal that's both delicious and nutritious.
- Chicken breast: A lean source of high-quality protein, ideal for supporting muscle maintenance without contributing to excess fat intake, which is crucial for kidney health.
- Black pepper: Enhances flavor without sodium, making it a great seasoning choice for individuals looking to manage their salt intake.
- All-purpose flour: Lightly coats the chicken to create a crispy texture while keeping the dish low in fat and kidney-friendly.
- Olive oil: A heart-healthy fat that helps reduce inflammation and supports overall health, beneficial for kidney disease management.
- Onion: Provides natural sweetness and flavor while being a low-potassium vegetable, making it safe for those managing CKD.
- Garlic: Known for its potential to help lower blood pressure and improve heart health, both important factors for kidney function.
- Tomato paste: Adds rich flavor with minimal potassium, offering a concentrated taste without overwhelming the dish with sodium.
- Sundried tomatoes (dry, not in oil): Intensifies the flavor while offering antioxidants and nutrients in a concentrated form, but with less sodium than oil-packed varieties.
- Baby spinach: A kidney-friendly leafy green that is low in potassium and high in vitamins and antioxidants, supporting overall kidney health.
- Reduced-fat cream cheese: Provides a creamy texture without excess saturated fat, making it a lighter option for a kidney-friendly diet.
- Low-sodium chicken broth: Adds flavor and moisture without contributing to high sodium intake, which is important for kidney disease management.
- Half and half: Adds creaminess to the dish while keeping fat content in check, which is ideal for maintaining a heart-healthy and kidney-friendly meal.
- Cornstarch: Used as a thickener to create a smooth sauce without adding unnecessary sodium or potassium, keeping the dish balanced for CKD.
- Dried oregano: A flavorful herb with antioxidant properties that adds depth to the sauce while promoting kidney and overall health.
See recipe card for quantities.
How To Make Marry Me Chicken Healthy
Get ready to make a delicious and light chicken recipe with a rich, creamy sauce and vibrant vegetables. By following these simple steps, you'll have a flavorful dish that's sure to impress.
- Begin by pounding the chicken breasts to an even thickness, about ½ in thick. Place the chicken breasts in a plastic bag, and use a rolling pin to pound the breasts into an even thickness.
2. Season with pepper, and dredge each piece in flour, shaking off any excess. Set aside. Heat ½ tablespoon olive oil in a large skillet over medium high heat. Add the chicken and cook for 5-6 minutes per side or until the chicken is cooked through and has a golden brown crust. Remove the chicken from the skillet and set aside.
- Heat ½ tablespoon olive oil in a large skillet over medium high heat. Add the chicken and cook for 5-6 minutes per side or until the chicken is cooked through and has a golden brown crust. Remove the chicken from the skillet and set aside.
- In the same skillet, add the remaining ½ tablespoon of olive oil. Add the diced onion and saute for 3 minutes, then add the minced garlic and saute for another 1 minute.
5. Stir in the tomato paste and cook for another 2-3 minutes. Add the chopped sundried tomatoes and the baby spinach to the skillet. Cook until the spinach wilts, about 4-5 minutes.
6. Reduce the heat to low. Add the cornstarch to the half and half and stir to combine. Add the cornstarch mixture, cream cheese, chicken broth and oregano to the skillet. Stiru until the cream cheese is fully melted and the sauce is well combined, about 4-5 minutes.
7. Add the cooked chicken back to the skillet and simmer in the sauce for 4-5 minutes until the chicken is heated through.
8. Serve chicken with sauce.
Hint: Pounding the Chicken: Ensure the chicken breasts are pounded evenly to avoid overcooking or uneven textures. This helps the chicken cook more evenly and quickly.
Substitutions in Low Carb Marry Me Chicken
If you need to adjust this recipe to better suit your taste or dietary preferences, here are some kidney-friendly substitutions:
- Low-Sodium Broth Substitute: If you prefer a richer flavor, use homemade low-sodium vegetable broth instead of chicken broth to keep sodium levels low.
- Chicken Breast Substitute: Swap the chicken for lean turkey breast or even tofu for a plant-based alternative.
- Olive Oil Substitute: If olive oil isn't your favorite, avocado oil is another healthy fat that works well for sautéing and cooking.
Variations for Healthy Ways To Make Chicken
This healthy Marry Me Chicken recipe is a flavorful twist on the classic dish, perfect for a delicious and nourishing meal. With a focus on balanced ingredients and ease of preparation, this recipe is ideal for anyone looking to enjoy a healthy version of a flavorful chicken dish.
- Dairy-Free Option: For a dairy-free alternative, try using a plant-based cream cheese to maintain the creamy texture without the dairy
- Spinach Substitute: Swap the spinach for other low-potassium greens like kale or arugula.
- Add Veggies: Include kidney-friendly vegetables like zucchini or bell peppers for extra flavor and nutrients.
Storage Ideas For One Pan Healthy Marry Me Chicken
To keep this Healthy Marry Me Chicken fresh and maintain its CKD-friendly qualities, follow these storage tips:
- Reheating: When reheating, add a splash of low-sodium chicken broth or half and half to restore the creamy texture and prevent it from drying out. Heat over low to medium heat, stirring occasionally.
- Refrigeration: Store any leftover chicken and sauce in an airtight container in the refrigerator for up to 3-4 days. Be sure to allow the dish to cool to room temperature before refrigerating to maintain its texture.
- Freezing: If you'd like to make a larger batch for future meals, you can freeze the cooked chicken and sauce in a freezer-safe container for up to 2 months. When ready to enjoy, thaw overnight in the fridge and reheat gently on the stove.
Top Tip
- Make Ahead: Organize your cooking by having all ingredients ready before you start. Dice the onions, mince the garlic, and measure both dry and wet ingredients. This preparation allows you to focus on cooking without pausing to measure while the pan is hot.
FAQs For Best Marry Me Chicken
Yes, you can use chicken thighs instead of breasts. Opt for skinless and trimmed thighs to keep the recipe CKD-friendly, but note that thighs may require a slightly longer cooking time.
Pair the dish with a kidney friendly side dish or steamed low-potassium vegetables like green beans or cauliflower, or serve over a small portion of white rice for a balanced meal.
Yes, you can add fresh basil or parsley for a burst of freshness or a pinch of smoked paprika for a subtle smoky depth while keeping the recipe CKD-friendly.
Related Chicken Entrees For Kidney Disease
Looking for other recipes like this? Try these:
Pairing with Marry Me Chicken
These are my favorite dishes to serve with your kidney friendly chicken entree:
If you tried this Recipe or any other recipe on my website, please please leave a star rating and let me know how it goes in the comments below. I love hearing from you!
Recipe
Marry Me Chicken Healthy Recipe
Equipment
- 1 Skillet
Ingredients
- 6 ounces chicken breast
- ¼ teaspoon black pepper
- ¼ cup all purpose flour
- 1 tablespoon olive oil
- ½ cup finely diced onion
- 2 tablespoon minced garlic
- 1 teaspoon tomato paste
- 2 tablespoon sundried tomatoes dry (not in oil)
- 1 cup baby spinach
- 2 tablespoon reduced fat cream cheese
- ½ cup low sodium chicken broth
- 2 tablespoon half and half
- ½ teaspoon corn starch
- ½ teaspoon dried oregano
Instructions
- Begin by pounding the chicken breasts to an even thickness, about ½ in thick. Place the chicken breasts in a plastic bag, and use a rolling pin to pound the breasts into an even thickness. Season with pepper, and dredge each piece in flour, shaking off any excess. Set aside.
- Heat ½ tablespoon olive oil in a large skillet over medium high heat. Add the chicken and cook for 5-6 minutes per side or until the chicken is cooked through and has a golden brown crust. Remove the chicken from the skillet and set aside.
- In the same skillet, add the remaining ½ tablespoon of olive oil. Add the diced onion and saute for 3 minutes, then add the minced garlic and saute for another 1 minute.
- Stir in the tomato paste and cook for another 2-3 minutes.
- Add the chopped sundried tomatoes and the baby spinach to the skillet. Cook until the spinach wilts, about 4-5 minutes.
- Reduce the heat to low. Add the cornstarch to the half and half and stir to combine. Add the cornstarch mixture, cream cheese, chicken broth and oregano to the skillet. Stir until the cream cheese is fully melted and the sauce is well combined, about 4-5 minutes.
- Add the cooked chicken back to the skillet and simmer in the sauce for 4-5 minutes until the chicken is heated through.
- Serve chicken with sauce.
