Ingredients:

  • 4 boneless, skinless chicken breasts (about 6 oz/170g each)
  • 1 tbsp olive oil (15 mL)
  • 1/2 tsp salt (3g)
  • 1/4 tsp black pepper (1g)
  • 1 tsp Italian seasoning (2g)
  • 1 tbsp butter (14g, unsalted)
  • 1 tbsp all-purpose flour (8g)
  • 1 cup chicken broth (240 mL, low sodium preferred)
  • 1/2 cup heavy cream (120 mL)
  • 1/4 cup grated Parmesan cheese (25g, freshly grated is best)
  • 1 clove garlic, minced (about 1 tsp)
  • 1/4 tsp garlic powder (1g)
  • 1/4 tsp onion powder (1g)
  • Pinch of red pepper flakes (optional)
  • Fresh parsley, chopped (for garnish)

Instructions:

  1. Pound chicken breasts to an even thickness (about 1/2 inch). Season with salt, pepper, and Italian seasoning.
  2. Heat olive oil in a large skillet over medium-high heat. Add chicken breasts and cook until golden brown and cooked through (internal temperature reaches 165°F/74°C), about 5-7 minutes per side. Remove chicken from skillet and set aside.
  3. Melt butter in the same skillet. Whisk in flour and cook for 1 minute, stirring constantly, to create a roux.
  4. Gradually whisk in chicken broth, scraping up any browned bits from the bottom of the pan. Bring to a simmer.
  5. Stir in heavy cream, Parmesan cheese, minced garlic, garlic powder, onion powder, and red pepper flakes (if using). Simmer for 2-3 minutes, or until the sauce has thickened slightly.
  6. Return chicken breasts to the skillet. Spoon sauce over chicken and simmer for 5 minutes, allowing the chicken to absorb the flavors.
  7. Garnish with fresh parsley and serve immediately.