Healthy Living Dinner Recipe
Healthier Marry Me Chicken
Legend has it this dish is so good that whoever you cook it for will want to marry you. Millions of home cooks have tried it, and it lives up to the hype: tender, golden chicken simmered in a creamy sun-dried tomato and garlic sauce. Our healthier version builds the sauce on bone broth and coconut milk with just enough Parmesan, adds a big handful of spinach, and skips the flour so it is naturally gluten-free. It all comes together in one pan in about 30 minutes.
The golden crust secret: Pound the chicken to an even ¾ inch thickness and pat it completely dry before it hits the pan. Then leave it alone for 5 to 6 minutes. That undisturbed sear builds the golden crust and the browned bits that flavor the whole sauce.
Ingredients
- ✓ 1½ pounds pasture-raised chicken breasts or thighs, pounded to an even thickness
- ✓ Sea salt, black pepper and 1 teaspoon Italian seasoning
- ✓ 2 tablespoons avocado oil or extra virgin olive oil
- ✓ 4 garlic cloves, minced
- ✓ ⅓ cup sun-dried tomatoes packed in olive oil, chopped
- ✓ 1 cup chicken bone broth
- ✓ ¾ cup full-fat coconut milk (or heavy cream) and ⅓ cup finely grated Parmesan
- ✓ 2 big handfuls baby spinach, ½ teaspoon red pepper flakes and fresh basil to finish
What to serve it with
Spoon it over garlic mashed cauliflower, zucchini noodles, roasted spaghetti squash or a small scoop of brown rice to soak up every bit of sauce.
How to Make It
- 1Season the chickenPat the chicken dry and season both sides with salt, pepper and Italian seasoning.
- 2Sear until goldenHeat the oil in a large skillet over medium-high. Add the chicken and cook 5 to 6 minutes without moving it, then flip and cook 4 to 5 minutes more until golden. Move to a plate.
- 3Build the sauceLower the heat to medium. Add the garlic and sun-dried tomatoes and stir 1 minute until fragrant. Pour in the bone broth and scrape up the browned bits from the bottom of the pan.
- 4Make it creamyStir in the coconut milk, Parmesan and red pepper flakes. Simmer 3 to 4 minutes until the sauce thickens slightly.
- 5Finish in the panStir in the spinach until it wilts, then nestle the chicken back in. Simmer 3 to 5 minutes until the chicken reaches 165°F. Top with fresh basil and serve.
Make It Your Way
Dairy-Free
Leave out the Parmesan and stir in 2 tablespoons of nutritional yeast for the same savory depth.
Add More Veggies
Add sliced mushrooms or artichoke hearts with the garlic for an even heartier sauce.
Salmon Swap
Use wild salmon fillets instead of chicken and simmer just 6 to 8 minutes at the end.
Meal Prep
Portion over cauliflower rice with roasted broccoli for easy lunches all week.
Why This Version Works
- Pasture-raised chicken: Lean, high-quality protein to keep you full and support healthy muscle.
- Bone broth: Builds a rich, savory sauce base while adding natural collagen and minerals.
- Sun-dried tomatoes and garlic: Big flavor plus lycopene and antioxidants from real food.
- Spinach: Sneaks in leafy greens, folate and magnesium without anyone noticing.
Dr. Colbert’s Healthy Living Tips
Choose pasture-raised. Pasture-raised chicken and eggs are worth the upgrade when your budget allows.
Check your sun-dried tomatoes. Look for ones packed in olive oil, not soybean or canola oil, and with no added sugar.
Fill half your plate with vegetables. Serving this over cauliflower or zucchini noodles instead of pasta keeps the meal light and satisfying.
✦ From Dr. Colbert’s Table
Some of the sweetest moments in life happen around a dinner table with the people we love. Whether you are cooking for your spouse, your family or a friend who needs encouragement, a home-cooked meal is a simple way to show love.
“Two are better than one, because they have a good reward for their labor.” (Ecclesiastes 4:9, NKJV)
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Storage
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove with a splash of bone broth to loosen the sauce. The chicken and sauce also freeze well for up to 2 months.
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