Pan-Seared Herb Chicken in Garlic Cream Sauce (Anti-Inflammatory Dinner)

Description

This Pan-Seared Herb Chicken in Garlic Cream Sauce is a comforting yet nourishing anti-inflammatory meal made with whole, flavorful ingredients. Juicy chicken breasts are seared to golden perfection, then simmered in a creamy garlic herb sauce infused with turmeric, thyme, and olive oil—all known for their anti-inflammatory benefits. Served alongside buttery mashed potatoes and roasted carrots, this dish balances indulgence with wellness, making it perfect for a cozy weeknight dinner or an impressive healthy comfort meal.

Keywords naturally included: anti-inflammatory dinner, healthy comfort food, creamy garlic chicken, one-pan chicken recipe, gluten-free dinner, high-protein meal

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Ingredients (Serves 4)

Chicken & Sauce

• 4 boneless, skinless chicken breasts

• 2 tbsp extra virgin olive oil

• 1 tbsp grass-fed butter (optional, can replace with olive oil)

• 5 cloves garlic, minced

• 1 cup full-fat coconut milk or organic heavy cream

• ½ cup low-sodium chicken broth

• 1 tsp turmeric powder

• 1 tsp dried thyme (or 2 tsp fresh)

• 1 tsp dried oregano

• ½ tsp black pepper

• ¾ tsp sea salt (adjust to taste)

• 1 tsp fresh lemon juice

• 1 tbsp chopped fresh parsley

Sides (Optional but Recommended)

• Creamy mashed potatoes or cauliflower mash

• Roasted carrots tossed with olive oil, thyme, and black pepper

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Instructions

1. Prepare the Chicken
   Pat chicken breasts dry and season both sides with salt, pepper, thyme, and oregano.

2. Pan-Sear
   Heat olive oil in a large skillet over medium-high heat. Add chicken and sear for 4–5 minutes per side until golden brown. Remove and set aside.

3. Make the Garlic Cream Sauce
   Reduce heat to medium. Add butter (if using), then sauté garlic for 30 seconds until fragrant. Stir in turmeric, chicken broth, and coconut milk. Simmer for 3–4 minutes.

4. Combine & Simmer
   Return chicken to the pan. Spoon sauce over the chicken and simmer for 6–8 minutes until cooked through and sauce thickens.

5. Finish
   Add lemon juice and parsley. Taste and adjust seasoning.

6. Serve Warm
   Plate with mashed potatoes and roasted carrots. Spoon extra sauce generously over everything.

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Anti-Inflammatory Benefits

• Turmeric: Contains curcumin, a powerful anti-inflammatory compound

• Garlic: Supports immune health and reduces inflammation

• Olive oil: Rich in heart-healthy monounsaturated fats

• Herbs: Loaded with antioxidants

• High-protein chicken: Supports muscle repair and metabolism

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Serving Suggestions

• Serve over cauliflower mash for a low-carb, keto-friendly dinner

• Pair with steamed greens like kale or spinach

• Add a side of quinoa or wild rice for a balanced anti-inflammatory grain

• Finish with a drizzle of extra virgin olive oil for added flavor and nutrients

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Variations

• Dairy-Free: Use coconut milk only

• Low-Carb/Keto: Skip potatoes, serve with zucchini noodles

• Spicy: Add red pepper flakes or cayenne

• Mediterranean Style: Add olives and sun-dried tomatoes

• Vegan Option: Replace chicken with roasted cauliflower steaks or chickpeas

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Nutrition Information (Per Serving – Approximate)

• Calories: 420

• Protein: 38g

• Fat: 28g

• Carbohydrates: 8g

• Fiber: 1.5g

• Sugar: 2g

• Gluten-Free | Anti-Inflammatory | High-Protein

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Related Questions (SEO-Friendly)

• Is creamy garlic chicken anti-inflammatory?

• What herbs reduce inflammation naturally?

• Can I make garlic cream sauce dairy-free?

• What are the best anti-inflammatory dinner recipes?

• Is turmeric good for joint inflammation?

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Final Thoughts

This Pan-Seared Herb Chicken in Garlic Cream Sauce proves that anti-inflammatory meals don’t have to sacrifice flavor. It’s rich, satisfying, and deeply comforting while supporting overall health. Whether you’re managing inflammation, following a gluten-free lifestyle, or just craving a creamy chicken dinner, this recipe delivers restaurant-quality results at home.