High Protein Tuscan Chicken Delicious Nutritious Recipe

This High Protein Tuscan Chicken Delicious Nutritious Recipe is your answer to a quick, healthy, and incredibly flavorful weeknight dinner. Packed with lean protein and vibrant Tuscan-inspired flavors, it’s the perfect dish to fuel your body while delighting your taste buds.

Key Ingredients for High Protein Tuscan Chicken Delicious Nutritious Recipe

• 1.5 lbs boneless, skinless chicken breasts or thighs
• 2 tablespoons olive oil
• 1 large shallot, finely chopped
• 2 cloves garlic, minced
• 1/2 teaspoon dried oregano
• 1/4 teaspoon dried basil
• Pinch of red pepper flakes (optional, for a touch of heat)
• 1 cup low-sodium chicken broth
• 1/2 cup heavy cream or half-and-half (for a lighter version, use milk and a touch of cornstarch)
• 1/4 cup sun-dried tomatoes, oil-packed, drained and chopped
• 1/2 cup fresh spinach, roughly chopped
• 1/4 cup grated Parmesan cheese
• Salt and freshly ground black pepper to taste
• Fresh parsley, chopped, for garnish

How to Make High Protein Tuscan Chicken Delicious Nutritious Recipe

Prepare to be amazed by how effortlessly this dish comes together. In under 40 minutes from start to finish, you’ll have a restaurant-quality meal gracing your table. This High Protein Tuscan Chicken Delicious Nutritious Recipe features tender chicken bathed in a creamy, sun-kissed sauce, boasting a symphony of Italian herbs and a hint of tang from the sun-dried tomatoes. It’s simplicity at its finest, delivering maximum flavor.

Step-by-Step Instructions

1. Prepare the Chicken: Pat the chicken breasts or thighs dry with paper towels. Season generously on both sides with salt and freshly ground black pepper. If using chicken breasts, you can pound them to an even thickness for more uniform cooking.
2. Sear the Chicken: Heat the olive oil in a large skillet or Dutch oven over medium-high heat. Once shimmering, add the seasoned chicken in a single layer (cook in batches if necessary to avoid overcrowding). Sear for 4-5 minutes per side, until golden brown and cooked through. The internal temperature should reach 165°F (74°C). Remove the chicken from the skillet and set aside on a plate.
3. Sauté Aromatics: Lower the heat to medium and add the chopped shallots to the same skillet. Cook, stirring occasionally, for about 3-4 minutes, until softened and translucent. Add the minced garlic, dried oregano, dried basil, and red pepper flakes (if using). Cook for another minute until fragrant, being careful not to burn the garlic.
4. Deglaze and Build the Sauce: Pour in the low-sodium chicken broth, scraping up any browned bits from the bottom of the skillet. Let it simmer for 2-3 minutes to reduce slightly.
5. Add Creaminess and Flavor: Stir in the heavy cream (or your lighter milk and cornstarch mixture). Bring the sauce to a gentle simmer. Add the chopped sun-dried tomatoes and grated Parmesan cheese. Stir until the cheese is melted and the sauce is smooth and slightly thickened. Season with salt and pepper to taste.
6. Wilt the Spinach and Return Chicken: Add the chopped fresh spinach to the sauce. Stir gently until the spinach wilts, which should only take about 1-2 minutes. Return the seared chicken to the skillet, nestling it into the sauce. Spoon some of the sauce over the chicken.
7. Simmer and Serve: Let the chicken simmer in the sauce for another 2-3 minutes to heat through and allow the flavors to meld. Garnish with fresh chopped parsley before serving.

Why You’ll Love This High Protein Tuscan Chicken Delicious Nutritious Recipe

You’ll absolutely adore this High Protein Tuscan Chicken Delicious Nutritious Recipe for its incredibly tender chicken enveloped in a luxuriously creamy, sun-kissed sauce. Unlike a potentially richer or less healthy Tuscan chicken pasta, this dish focuses solely on lean protein and vibrant vegetables, making it a lighter yet equally satisfying option. The combination of fragrant herbs, tangy sun-dried tomatoes, and savory Parmesan cheese creates a flavor profile that’s both complex and comforting, reminiscent of a trattoria in the Italian countryside.

Beyond its mouthwatering taste and satisfying texture, making this at home is a fantastic way to save money compared to dining out, while still enjoying a gourmet-quality meal. It’s proof that healthy eating doesn’t have to be bland or boring. Plus, the ease of preparation means you can whip up this delightful dish any night of the week, making it a true weeknight warrior. Don’t wait to treat yourself to this incredible meal – give this High Protein Tuscan Chicken Delicious Nutritious Recipe a try tonight!

Storing and Reheating Tips

To store your delicious High Protein Tuscan Chicken Delicious Nutritious Recipe, allow it to cool completely before transferring it to an airtight container. Refrigerate for up to 3 to 4 days.

For reheating, you have a few excellent options:

• Stovetop: The best way to reheat for optimal texture. Gently warm the chicken and sauce in a skillet over medium-low heat, stirring occasionally, until heated through. You may need to add a splash of chicken broth or water if the sauce has thickened too much.
• Microwave: Place a portion in a microwave-safe dish. Cover loosely and heat on medium power in 30-second intervals, stirring in between, until hot.
• Freezing: This dish freezes beautifully. Portion it into freezer-safe containers or heavy-duty freezer bags. It will keep well in the freezer for up to 2 to 3 months. Thaw overnight in the refrigerator before reheating using the stovetop method for the best results.

Final Thoughts

This High Protein Tuscan Chicken Delicious Nutritious Recipe offers a delightful balance of flavor, nutrition, and ease, making it a staple for any home cook. Don’t hesitate to bring this taste of Tuscany to your own kitchen tonight!

High Protein Tuscan Chicken Delicious Nutritious Recipe

This **High Protein Tuscan Chicken Delicious Nutritious Recipe** is your answer to a quick, healthy, and incredibly flavorful weeknight dinner. Packed with lean protein and vibrant Tuscan-inspired flavors, it’s the perfect dish to fuel your body while delighting your taste buds.

Print Recipe Pin Recipe

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course: Dinner, Main Course

Cuisine: Italian-inspired

Ingredients Equipment Method Notes

Ingredients

  

• 1.5 lbs boneless, skinless chicken breasts or thighs
• 2 tablespoons olive oil
• 1 large shallot, finely chopped
• 2 cloves garlic, minced
• 1/2 teaspoon dried oregano
• 1/4 teaspoon dried basil
• Pinch red pepper flakes (optional, for a touch of heat)
• 1 cup low-sodium chicken broth
• 1/2 cup heavy cream or half-and-half (for a lighter version, use milk and a touch of cornstarch)
• 1/4 cup sun-dried tomatoes, oil-packed, drained and chopped
• 1/2 cup fresh spinach, roughly chopped
• 1/4 cup grated Parmesan cheese
• Salt and freshly ground black pepper to taste
• Fresh parsley, chopped for garnish

Equipment

• Large skillet or Dutch oven
• Paper towels
• Plate

Method

 

1. Pat the chicken breasts or thighs dry with paper towels. Season generously on both sides with salt and freshly ground black pepper. If using chicken breasts, you can pound them to an even thickness for more uniform cooking.
   1.5 lbs boneless, skinless chicken breasts or thighs, Salt and freshly ground black pepper
2. Heat the olive oil in a large skillet or Dutch oven over medium-high heat. Once shimmering, add the seasoned chicken in a single layer (cook in batches if necessary to avoid overcrowding). Sear for 4-5 minutes per side, until golden brown and cooked through. The internal temperature should reach 165°F (74°C). Remove the chicken from the skillet and set aside on a plate.
   2 tablespoons olive oil, 1.5 lbs boneless, skinless chicken breasts or thighs
3. Lower the heat to medium and add the chopped shallots to the same skillet. Cook, stirring occasionally, for about 3-4 minutes, until softened and translucent. Add the minced garlic, dried oregano, dried basil, and red pepper flakes (if using). Cook for another minute until fragrant, being careful not to burn the garlic.
   1 large shallot, finely chopped, 2 cloves garlic, minced, 1/2 teaspoon dried oregano, 1/4 teaspoon dried basil, Pinch red pepper flakes
4. Pour in the low-sodium chicken broth, scraping up any browned bits from the bottom of the skillet. Let it simmer for 2-3 minutes to reduce slightly.
   1 cup low-sodium chicken broth
5. Stir in the heavy cream (or your lighter milk and cornstarch mixture). Bring the sauce to a gentle simmer. Add the chopped sun-dried tomatoes and grated Parmesan cheese. Stir until the cheese is melted and the sauce is smooth and slightly thickened. Season with salt and pepper to taste.
   1/2 cup heavy cream or half-and-half, 1/4 cup sun-dried tomatoes, oil-packed, drained and chopped, 1/4 cup grated Parmesan cheese, Salt and freshly ground black pepper
6. Add the chopped fresh spinach to the sauce. Stir gently until the spinach wilts, which should only take about 1-2 minutes. Return the seared chicken to the skillet, nestling it into the sauce. Spoon some of the sauce over the chicken.
   1/2 cup fresh spinach, roughly chopped, 1.5 lbs boneless, skinless chicken breasts or thighs
7. Let the chicken simmer in the sauce for another 2-3 minutes to heat through and allow the flavors to meld. Garnish with fresh chopped parsley before serving.
   1.5 lbs boneless, skinless chicken breasts or thighs, Fresh parsley, chopped

Notes

This dish can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat on the stovetop for best results. It also freezes well for up to 2-3 months.