Creamy Chicken and Leek Skillet

A comforting homestyle dish featuring seared chicken simmered with sautéed leeks and onions, finished with a creamy yogurt-based sauce.

Ingredients with Glycemic Index (GI)

• 1 lb (450g) boneless, skinless chicken breasts (GI: 0)
• 1 medium leek, sliced (GI: 13)
• 1 medium onion, chopped (GI: 10)
• 3 cloves garlic, minced (GI: 10)
• 1 cup plain low-fat yogurt (GI: 14)
• 1 tablespoon olive oil (GI: 0)
• 1/2 teaspoon dried thyme (GI: 0)
• Salt and pepper to taste (GI: 0)
• Fresh parsley for garnish (optional) (GI: 0)

Cooking Instructions

1. Heat the olive oil in a large skillet over medium heat.
2. Season the chicken breasts with salt, pepper, and dried thyme.
3. Add the chicken to the skillet and cook for about 6-7 minutes on each side, or until cooked through and golden brown. Remove from the skillet and set aside.
4. In the same skillet, add the chopped onion and sliced leek. Sauté for about 5 minutes until they are softened.
5. Add the minced garlic and sauté for another minute until fragrant.
6. Reduce the heat to low and stir in the yogurt until well combined. Allow it to warm gently.
7. Return the chicken to the skillet, nestling it into the yogurt sauce. Coat the chicken with the sauce and heat through for 2-3 minutes.
8. Taste and adjust seasoning if necessary.
9. Serve warm, garnished with fresh parsley if desired.

Flavor Profile Explanation

This dish combines the savory flavors of chicken with the sweetness of leeks and aromatic garlic, balanced with the creaminess of yogurt. It's rich but light enough for a satisfying meal that won’t spike blood sugar.

Serving Size

• Serves 4

Nutritional Facts (Per Serving)