One-pan. Family-friendly. High in protein. Comfort guaranteed.
INGREDIENTS:
- 1.5 lb boneless skinless chicken thighs or breasts (cut into large chunks)
- 2 tbsp olive oil or butter
- Salt and pepper (to taste)
- 1 tsp garlic powder
- 1 tsp onion powder
- 3–4 cloves garlic (minced)
- 1 tbsp all-purpose flour
- 1.5 cups chicken broth
- ½ cup milk or half-and-half
- ½ cup sour cream or plain Greek yogurt
- 3 cups cooked egg noodles
- Fresh parsley (optional, for garnish)
INSTRUCTIONS:
1. Sear the chicken
- Pat chicken dry and season with salt, pepper, garlic powder, and onion powder.
- Heat olive oil in a large skillet over medium-high.
- Sear chicken pieces 4–5 mins per side until golden and cooked through. Remove and set aside.
2. Make the creamy garlic sauce
- In the same skillet, add a bit more oil if needed.
- Sauté minced garlic for 30 seconds until fragrant.
- Sprinkle in flour and stir for 1 min to cook out raw taste.
- Slowly whisk in chicken broth and milk. Simmer until slightly thickened (3–4 mins).
3. Finish the sauce
- Stir in sour cream or Greek yogurt until smooth.
- Add salt and pepper to taste.
4. Combine it all
- Return the chicken to the skillet. Add cooked egg noodles.
- Stir gently to coat everything in sauce. Simmer 1–2 mins to warm through.
5. Serve
- Garnish with chopped parsley and cracked pepper if desired. Serve hot.
TIPS:
- Want it extra creamy? Add ¼ cup grated parmesan to the sauce.
- No egg noodles? Use rotini, fettuccine, or any pasta you love.
- To boost protein: Add white beans or chickpeas into the sauce.
- For veggies: Stir in spinach or steamed broccoli at the end.
APPROX MACROS (Per serving if divided by 4):
- Calories: ~480
- Protein: 36g
- Carbs: 28g
- Fat: 22g