I just made a Low Cholesterol Chicken Dinner with rosemary and Dijon that looks like restaurant fare and somehow makes a weeknight meal feel suspiciously fancy.
I’m obsessed with this Rosemary Chicken Dijon because it tastes fancy without fuss. I love the punch of Dijon mustard and the piney hit of fresh rosemary that turns simple chicken into something I actually look forward to eating.
It’s the kind of Healthy Easy Dinner Chicken that makes weeknights feel less boring. And it’s great for people watching their heart since it’s basically a Low Cholesterol Chicken Dinner that still feels indulgent.
The sauce is bright, a little tangy, and clings to tender chicken. I will make this again and again.
Worth every bite. I promise, always.
Ingredients
- Chicken breasts: the lean protein that keeps this meal hearty and healthy.
- Olive oil: adds a silky, heart-friendly fat and light browning.
- Shallot: gives mild sweetness, not overpowering like raw onion.
- Garlic: punchy aroma that makes everything feel homemade and cozy.
- Dijon mustard: tangy kick that’s bold without loading calories.
- Chicken broth: adds savory depth while keeping sodium lower than stock.
- Greek yogurt: creamy swap for cream, keeps it rich but lighter.
- Rosemary: piney, fragrant herb that pairs perfectly with chicken.
- Lemon juice: brightens and cuts through richness like a pro.
- Cornstarch slurry: Basically thickens sauce if you want more coating.
- Black pepper: fresh bite, not spicy, just brings everything together.
- Salt pinch: use sparingly; it’ll make flavors pop when needed.
Ingredient Quantities
- 4 boneless skinless chicken breasts, about 1 1/2 lb (700 g)
- 1 tbsp extra virgin olive oil
- 1 small shallot, finely chopped (or 1/4 cup finely chopped onion)
- 2 garlic cloves, minced
- 2 tbsp Dijon mustard
- 1/2 cup low sodium chicken broth
- 2 tbsp plain nonfat Greek yogurt
- 1 tbsp fresh rosemary, finely chopped (or 1 tsp dried)
- 1 tbsp fresh lemon juice
- 1 tsp cornstarch mixed with 1 tbsp cold water, optional for thicker sauce
- 1/2 tsp freshly ground black pepper
- pinch of salt, optional and to taste
How to Make this
1. Pat the chicken breasts dry and season both sides lightly with the black pepper and a tiny pinch of salt if you want; this helps the olive oil stick and gives better color.
2. Heat 1 tbsp extra virgin olive oil in a large skillet over medium-high heat until shimmering, then add the chicken and sear 4 to 5 minutes per side until golden and nearly cooked through; remove to a plate and tent loosely with foil.
3. Turn heat down to medium, add the finely chopped shallot (or onion) to the same pan and cook 2 to 3 minutes, stirring, until softened and a little translucent, scraping up any browned bits from the chicken for flavor.
4. Add the minced garlic and cook 30 seconds just to wake it up, then stir in 2 tbsp Dijon mustard so it loosens and coats the shallots.
5. Pour in 1/2 cup low sodium chicken broth and scrape the pan, letting it simmer 2 minutes to reduce slightly; this builds the base of the sauce.
6. Whisk in 2 tbsp plain nonfat Greek yogurt, 1 tbsp fresh lemon juice and 1 tbsp chopped fresh rosemary (or 1 tsp dried), tasting for balance; keep heat low so the yogurt doesn’t split.
7. If you want a thicker sauce, stir the 1 tsp cornstarch mixed with 1 tbsp cold water, then pour it into the pan and simmer 1 minute until the sauce thickens; otherwise skip this step.
8. Return the chicken to the skillet, spoon the sauce over each piece, cover and simmer gently 3 to 5 minutes until chicken reaches 165 F (74 C) and everything is hot and glossy.
9. Taste the sauce and adjust with more pepper, lemon juice, or a tiny pinch of salt if needed; remember the recipe is low sodium so you might want less salt than usual.
10. Let the chicken rest 2 minutes, then plate and spoon extra sauce over top; serve with steamed veggies or whole grains for a heart healthy meal, and save any leftovers in the fridge for up to 3 days.
Equipment Needed
1. Large heavy skillet (nonstick or stainless steel)
2. Tongs or a sturdy spatula
3. Instant read meat thermometer
4. Cutting board
5. Chef’s knife
6. Measuring spoons and 1/2 cup measuring cup
7. Small bowl or ramekin for the cornstarch slurry and yogurt mix
8. Whisk or fork for stirring the sauce
FAQ
Heart Healthy Rosemary Chicken Dijon Recipe Substitutions and Variations
- Extra virgin olive oil: use avocado oil for higher smoke point, or light olive oil if you want milder flavor. both keep it heart healthy, just heat a bit less with EVOO.
- Shallot: swap with finely chopped red onion or 2-3 sliced green onions. red onion is sharper, green onion gives a milder oniony taste.
- Dijon mustard: try whole grain mustard for texture, or spicy brown mustard if you like a bolder kick. reduce amount a little if the swap is stronger.
- Plain nonfat Greek yogurt: replace with low fat sour cream or blended silken tofu for creaminess without extra saturated fat. both keep the sauce tangy and lighter.
Pro Tips
– Let the chicken warm up a bit at room temp for 15 to 20 minutes before cooking, it sears way better and won’t overcook as fast.
– Don’t crank the heat when you add the yogurt, keep it low and stir off the heat for a few seconds if you can; Greek yogurt can split, but gentle heat and constant stirring keeps it smooth.
– Use a quick pan thermometer check or an instant read probe and pull the chicken at 160 F, it will carry over to 165 F while resting so it stays super juicy.
– If you want extra flavor, splash a little white wine or more broth into the hot pan before the shallots, scrape up the brown bits, then reduce for a minute; that brown stuff adds a lot without extra salt.
Heart Healthy Rosemary Chicken Dijon Recipe
I just made a Low Cholesterol Chicken Dinner with rosemary and Dijon that looks like restaurant fare and somehow makes a weeknight meal feel suspiciously fancy.
4
servings
348
kcal
Equipment: 1. Large heavy skillet (nonstick or stainless steel)
2. Tongs or a sturdy spatula
3. Instant read meat thermometer
4. Cutting board
5. Chef’s knife
6. Measuring spoons and 1/2 cup measuring cup
7. Small bowl or ramekin for the cornstarch slurry and yogurt mix
8. Whisk or fork for stirring the sauce
Ingredients
-
4 boneless skinless chicken breasts, about 1 1/2 lb (700 g)
-
1 tbsp extra virgin olive oil
-
1 small shallot, finely chopped (or 1/4 cup finely chopped onion)
-
2 garlic cloves, minced
-
2 tbsp Dijon mustard
-
1/2 cup low sodium chicken broth
-
2 tbsp plain nonfat Greek yogurt
-
1 tbsp fresh rosemary, finely chopped (or 1 tsp dried)
-
1 tbsp fresh lemon juice
-
1 tsp cornstarch mixed with 1 tbsp cold water, optional for thicker sauce
-
1/2 tsp freshly ground black pepper
-
pinch of salt, optional and to taste
Directions
- Pat the chicken breasts dry and season both sides lightly with the black pepper and a tiny pinch of salt if you want; this helps the olive oil stick and gives better color.
- Heat 1 tbsp extra virgin olive oil in a large skillet over medium-high heat until shimmering, then add the chicken and sear 4 to 5 minutes per side until golden and nearly cooked through; remove to a plate and tent loosely with foil.
- Turn heat down to medium, add the finely chopped shallot (or onion) to the same pan and cook 2 to 3 minutes, stirring, until softened and a little translucent, scraping up any browned bits from the chicken for flavor.
- Add the minced garlic and cook 30 seconds just to wake it up, then stir in 2 tbsp Dijon mustard so it loosens and coats the shallots.
- Pour in 1/2 cup low sodium chicken broth and scrape the pan, letting it simmer 2 minutes to reduce slightly; this builds the base of the sauce.
- Whisk in 2 tbsp plain nonfat Greek yogurt, 1 tbsp fresh lemon juice and 1 tbsp chopped fresh rosemary (or 1 tsp dried), tasting for balance; keep heat low so the yogurt doesn't split.
- If you want a thicker sauce, stir the 1 tsp cornstarch mixed with 1 tbsp cold water, then pour it into the pan and simmer 1 minute until the sauce thickens; otherwise skip this step.
- Return the chicken to the skillet, spoon the sauce over each piece, cover and simmer gently 3 to 5 minutes until chicken reaches 165 F (74 C) and everything is hot and glossy.
- Taste the sauce and adjust with more pepper, lemon juice, or a tiny pinch of salt if needed; remember the recipe is low sodium so you might want less salt than usual.
- Let the chicken rest 2 minutes, then plate and spoon extra sauce over top; serve with steamed veggies or whole grains for a heart healthy meal, and save any leftovers in the fridge for up to 3 days.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 238g
- Total number of serves: 4
- Calories: 348kcal
- Fat: 9.8g
- Saturated Fat: 1.8g
- Trans Fat: 0g
- Polyunsaturated: 0.8g
- Monounsaturated: 6g
- Cholesterol: 149mg
- Sodium: 280mg
- Potassium: 480mg
- Carbohydrates: 4g
- Fiber: 0.4g
- Sugar: 0.8g
- Protein: 54.5g
- Vitamin A: 50IU
- Vitamin C: 2.5mg
- Calcium: 12mg
- Iron: 2mg
