I have long admired Jamie Oliver’s cooking, and his Chicken in Milk recipe inspired this lighter, Weight Watchers–friendly version. It uses only a few simple ingredients but delivers a rich, comforting flavor. Note: the milk will curdle slightly because of the lemon zest — that’s normal and part of the sauce’s character. I’ve made this with both thighs and breasts depending on preference; use breasts for a leaner dish. Serve the chicken with the milky sauce over wilted greens, steamed vegetables, or mashed potatoes to soak up every drop of the flavorful broth.
Milk Chicken
A moist, tender, and flavorful chicken recipe that fits well into a low-calorie, high-protein plan. The unusual combination of milk, lemon, and sage produces a bright, silky sauce that complements the chicken perfectly.
Ingredients
- 2 lbs skinless, boneless chicken breasts, cut into 6 fillets
- 2 cups 2% milk
- 2 tbsp light butter
- Zest of 1 lemon
- 5–6 garlic cloves, whole
- 1 small cinnamon stick
- 1/3 cup fresh sage leaves
- Salt and freshly ground black pepper, to taste
Instructions
- Preheat the oven to 375°F (190°C).
- Heat a large oven-safe pot or Dutch oven over medium-high heat and melt the butter. Season the chicken well with salt and pepper. Add the chicken to the pot and brown on each side, about 3–4 minutes per side, until golden.
- Remove the pot from the heat. Add the milk, lemon zest, whole garlic cloves, cinnamon stick, and sage leaves. Cover with a lid and transfer to the oven. Bake until the chicken is cooked through and very tender, about 40 minutes. The milk may curdle slightly — this creates the sauce’s texture and flavor.
Variations
Swap or combine chicken thighs with the breasts for a richer flavor and juicier texture. If using thighs, cooking time may be similar, but adjust as needed until the meat is fully cooked. You can also add a handful of chopped spinach or kale in the final minutes to wilt into the sauce.
Preparation time: 15 minute(s)
Cooking time: 40 minute(s)
Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein
Number of servings (yield): 6
Culinary tradition: USA (Nouveau)
Calories: 220
Fat: 5g
Protein: 35g
Entire recipe makes 6 servings
Serving size is 1 piece of chicken with sauce
Each serving = 5 Points
PER SERVING: 220 calories; 5g fat; 4g carbohydrates; 35g protein; 0g fiber