Healthy Creamy Chicken


1 pound boneless chicken breasts, thin sliced
1 cup 1% or 2% milk
1 tbs butter
1 tbs olive oil
1/2 cup parmesan cheese, shredded or grated
2 gloves garlic, chopped
1/2 cup onion, chopped
salt, to taste
pepper, to taste
red pepper flakes, to taste


  1. In a large skillet heat the olive oil, season the chicken with salt and pepper and sear for about 4-5 minutes on each side.
  2. Remove the chicken from the skillet and set aside.
  3. In the same pan, heat the butter, onion, garlic, salt, pepper, and red pepper flakes, until onion and garlic are soft and transparent.
  4. Reduce heat to low, and slowly add in milk, stirring constantly. Don’t add milk to fast or on high heat as it will curdle.
  5. Stir in parmesan cheese until the sauce thickens.
  6. Add chicken back to the skillet and simmer for about 3-5 minutes.

Serve with rice, (cauliflower rice works well too), pasta, and/or veggies.

Serves 4
264 calories

32g protein, 7g carbs, 12g fat