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Dinner

Creamy Tuscan Chicken

Seared chicken breast with a sun-dried tomato, garlic and spinach sauce finished with yoghurt and parmesan, spooned over the top. Made without cream.

Serves
4
Prep
15min
Cook
25min
Total
40min

Programs: Fat Loss, Muscle Gain, Lean Bulk and Recomp, Maintenance, Blood Sugar, Blood Pressure, Cholesterol, Cardiometabolic

Creamy Tuscan Chicken

Per serving

Calories
348kcal
Protein
48.5g
Carbs
14g
Fat
11.8g
Fibre
2.4g

Ingredients

Measurements

For 4 servings · MetricUS

  • 4chicken breastsone per serving
  • 1 tbspolive oil
  • 3 clovesgarlic, minced
  • 60gsun-dried tomatoes, drained and sliced
  • 200mlchicken stock
  • 100gspinachone large handful per serving
  • 120g2% Greek yoghurtor 3 tbsp light single cream
  • 30gparmesan, finely grated
  • 1 tspdried oregano
  • ¼ tspchilli flakesheat 1, optional
  • salt and black pepperto taste
  • 4chicken breastsone per serving
  • 1 tbspolive oil
  • 3 clovesgarlic, minced
  • 2 ozsun-dried tomatoes, drained and sliced
  • ¾ cupchicken stock
  • 4 cupsspinachpacked, one large handful per serving
  • ½ cup2% Greek yoghurtor 3 tbsp light single cream
  • 1/3 cupparmesan, finely grated
  • 1 tspdried oregano
  • ¼ tspchilli flakesheat 1, optional
  • salt and black pepperto taste

Method

  1. Cook the chicken.

    Season the chicken breasts with salt and pepper. Heat the olive oil in a large skillet over medium-high heat.

    Sear the chicken for 5 to 6 minutes per side until golden and cooked through. Remove to a plate and cover loosely.

  2. Build the sauce.

    Turn the heat down to medium. Add the garlic and sun-dried tomatoes to the same pan and cook for 1 minute, scraping up the browned bits from the base. That fond is most of the sauce's flavour.

    Pour in the chicken stock, add the oregano and chilli flakes, and simmer for 2 to 3 minutes until slightly reduced.

    Stir in the spinach and cook for 1 to 2 minutes until just wilted.

  3. Finish the sauce.

    Take the pan off the heat. Stir in the Greek yoghurt a spoonful at a time so it loosens into the sauce rather than splitting, then stir through the parmesan until it melts in.

  4. Combine and serve.

    Return the chicken to the pan, spoon the sauce over the top, and let it sit for a minute to warm through. Taste and adjust seasoning.

    Serve one chicken breast per person with the sauce spooned over and steamed long-grain rice alongside.

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