Name: High-Protein Creamy Tuscan Chicken (Under 450 Calories) - Comforting, Light, and Satisfying
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 lb (450 g) boneless skinless chicken breasts, halved horizontally into 4 cutlets; 1/2 tsp kosher salt, plus more to taste; 1/2 tsp black pepper; 1 tsp Italian seasoning; 1 tbsp olive oil (use oil from the sun-dried tomato jar if you like extra flavor); 3 cloves garlic, minced; 1/4 tsp red pepper flakes (optional); 1/2 cup low-sodium chicken broth; 1/2 cup light cream or half-and-half; 1/4 cup grated parmesan cheese; 1/3 cup sun-dried tomatoes, sliced (oil-packed, drained); 2 cups fresh baby spinach; 1 tsp lemon juice (optional, for brightness); Fresh basil, chopped (optional, for garnish)

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This Creamy Tuscan Chicken gives you rich, restaurant-style flavor without the heavy calories. Juicy chicken, a silky garlic-parmesan sauce, sun-dried tomatoes, and spinach come together in one pan. It’s easy enough for a weeknight but special enough to serve guests.

Most importantly, it’s high in protein and still clocks in under 450 calories per serving. Pair it with a simple side and dinner feels complete.

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What Makes This Recipe So Good

Close-up detail, cooking process: Golden-seared chicken cutlets nestled in a skillet of silky garlic

High protein, low fuss: Each serving delivers a generous amount of lean protein with a quick stovetop method.
Creamy without being heavy: A mix of light cream and broth keeps the sauce silky while staying under 450 calories.
Bold, balanced flavors: Garlic, sun-dried tomatoes, and parmesan bring a savory kick that tastes like comfort food.
One-pan convenience: Less mess, easy cleanup, and a straightforward process from start to finish.
Versatile: Works with different sides—zoodles, cauliflower mash, or a small portion of pasta or rice.

Ingredients

1 lb (450 g) boneless skinless chicken breasts, halved horizontally into 4 cutlets
1/2 tsp kosher salt, plus more to taste
1/2 tsp black pepper
1 tsp Italian seasoning
1 tbsp olive oil (use oil from the sun-dried tomato jar if you like extra flavor)
3 cloves garlic, minced
1/4 tsp red pepper flakes (optional)
1/2 cup low-sodium chicken broth
1/2 cup light cream or half-and-half
1/4 cup grated parmesan cheese
1/3 cup sun-dried tomatoes, sliced (oil-packed, drained)
2 cups fresh baby spinach
1 tsp lemon juice (optional, for brightness)
Fresh basil, chopped (optional, for garnish)

Step-by-Step Instructions

Final dish, top view: Overhead shot of Creamy Tuscan Chicken plated restaurant-style—two sliced cu

Season the chicken: Pat the cutlets dry. Sprinkle both sides with salt, pepper, and Italian seasoning.
Brown the chicken: Heat the olive oil in a large skillet over medium-high.
Sear chicken 3–4 minutes per side until golden and cooked through. Transfer to a plate and tent loosely with foil.
Sauté aromatics: Reduce heat to medium. Add garlic and red pepper flakes.
Cook 30–45 seconds until fragrant, stirring so it doesn’t burn.
Build the sauce: Stir in chicken broth, scraping up browned bits. Reduce by about a third, 2–3 minutes.
Make it creamy: Lower heat to medium-low. Add light cream and parmesan, stirring until smooth.
Add veggies: Stir in sun-dried tomatoes and spinach.
Cook until spinach wilts, 1–2 minutes. Add lemon juice if using. Taste and season with a pinch more salt if needed.
Finish the dish: Return chicken and any juices to the skillet.
Spoon sauce over the cutlets and warm for 1–2 minutes. Garnish with basil.
Serve: Plate with your favorite side and a squeeze of fresh lemon if you like.

How to Store

Refrigerate: Store in an airtight container for up to 4 days.
Reheat gently: Warm on the stove over low heat or in the microwave at 50–60% power to prevent the sauce from separating.
Freeze: Not ideal due to the dairy, but it can work. Cool completely, freeze up to 2 months, and reheat slowly with a splash of broth.

Why This is Good for You

High-quality protein: Lean chicken supports muscle repair and keeps you full.
Healthy fats in balance: Olive oil and a modest amount of dairy provide satisfaction without going overboard.
Micronutrient boost: Spinach adds iron and folate; sun-dried tomatoes bring lycopene and rich tomato flavor.
Calorie-smart: Strategic swaps—light cream and broth—keep it under 450 calories per serving.

Pitfalls to Watch Out For

Overcooking the chicken: Thin cutlets cook fast.
Pull them once they reach 165°F (74°C).
Boiling the cream: High heat can split the sauce. Keep it at a gentle simmer.
Too salty: Sun-dried tomatoes and parmesan are salty. Taste before adding extra salt.
Greasy sauce: Drain excess oil from the tomatoes if using oil-packed to keep the sauce light.

Alternatives

Dairy-light: Use evaporated skim milk or a 50/50 mix of Greek yogurt and broth (stir yogurt off heat to prevent curdling).
Different protein: Try turkey cutlets or shrimp.
For shrimp, cook them quickly and add back at the end.
Veggie version: Use cannellini beans or pan-seared tofu and swap chicken broth for vegetable broth.
Add mushrooms: Sauté 1 cup sliced mushrooms after the garlic for extra volume and umami.
Lower carb sides: Serve with zucchini noodles, steamed green beans, or cauliflower mash.

FAQ

How many calories are in a serving?

Each serving is under 450 calories when divided into four portions, assuming the ingredients and amounts listed. Exact numbers vary by brands used.

Can I use heavy cream?

Yes, but use less to keep the calories in check—about 1/3 cup heavy cream plus a splash of broth to thin.

What can I use instead of sun-dried tomatoes?

Chopped cherry tomatoes work well. Cook them down a bit longer to concentrate the flavor.

How do I keep the sauce from curdling?

Keep the heat moderate, add dairy after reducing the broth, and avoid rapid boiling.

If using Greek yogurt, stir it in off the heat.

Can I meal prep this?

Absolutely. Portion into containers with a light veggie side. Reheat gently to keep the sauce smooth.

Is this gluten-free?

Yes, as written.

Just confirm your broth and parmesan are gluten-free certified if needed.

Final Thoughts

Creamy Tuscan Chicken doesn’t have to be heavy to taste indulgent. This version keeps the comfort, trims the calories, and delivers serious flavor in under 30 minutes. It’s a weeknight winner that feels like a treat.

Keep it simple, cook it gently, and enjoy every bite.