Slim Baked Chicken with Roasted Pepper Greek Yogurt Sauce (Dip)

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As you probably know, I don’t cook with meat a whole lot, so when I do I like to keep it slim and simple. Boneless, skinless chicken breasts are a wonderfully versatile, very low maintenance star ingredient to work with. You’ll love the make-ahead possibility this recipe offers, allowing you to prep the night before and bake it in the oven when you get home the next day.

I’ve used Greek yogurt as the base of this creamy, seasoned coating, bursting with flavor from charred tri color peppers. Per your request I did some Weight Watchers calculations and the entire batch of sauce is only 3 points! When paired with high fiber quinoa (only 3 points per 1/2 cup!) and lean chicken, you’ve got a low-fat, low-calorie highly protein packed meal that will send your taste buds soaring.

My roasted red pepper greek yogurt topping serves about six people so you have a few options if you aren’t cooking for that many:

1. Prepare additional chicken and save for leftovers (perhaps a sandwich for tomorrow’s lunch?)

2. Serve extra sauce on the side and spoon over quinoa.

3. Spread on a wrap/roll for a mayo-free addition to your deli meat or veggie burger.

4. Turn it into an appetizer with grilled pita triangles for dipping.

5. Toss with penne for a hot dish or cold pasta salad.

6. Eat it with a spoon. (Um, I didn’t do that, but if I did happen to shovel it in my mouth while standing over the kitchen counter I can imagine it would’ve been delicious. Hypothetically, of course.)

No matter which way you enjoy the sauce, it will make your chicken moist and flavorful, while still keeping you looking svelte. It’s a win/win really.

Ingredients:

Boneless, skinless chicken breasts (Makes up to six)

6 oz. plain, nonfat greek yogurt

1 yellow pepper

1 red pepper

1 orange pepper

1 teaspoon garlic salt

1/2 teaspoon onion powder

1/8 teaspoon paprika

1 oz. (about 1/4 cup) nonfat feta cheese

1/2 teaspoon lemon juice

Kosher salt to taste

Pepper to taste

Quinoa (Amount according to how many people you’re serving.)

Nonstick cooking spray

Instructions:

Preheat oven to 350°. Grease a foil lined baking sheet with cooking spray and place peppers on top. Spray again to coat.

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Bake for a total of 40 minutes, rotating peppers half way through.

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Keep oven warm for chicken and take out peppers. Allow them to cool before using a pairing knife to remove stems.

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Scoop out seeds with a spoon.

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Drop greek yogurt into the bowl of your food processor.

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Add roasted peppers.

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Sprinkle in garlic salt, onion powder, paprika and lemon juice.

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Blend to incorporate.

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Add feta cheese and pulse again.

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Season chicken on both sides with kosher salt and pepper.

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Spray a baking dish with nonstick cooking spray and place chicken inside. Cover with 1/2 cup sauce per piece.

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Spread to coat evenly.

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Bake in preheated oven for 40 minutes.

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While chicken is cooking, prepare quinoa according to directions.

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Serve chicken over quinoa.

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Eat and enjoy with extra sauce if you haven’t eaten it all with a spoon! Um, ya know, hypothetically.

You may also like That SO Jenn’s Rosemary Grilled Chicken and SuperSLIM Buffalo Chicken Wings

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  1. Pingback: Healthy, Versatile Dips for Spring *As Seen on CT Style News 8* | That's SO Jenn!

  2. Pingback: Quinoa Antipasto Salad | That's SO Jenn!

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