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High-Protein Creamy Tuscan Chicken (Under 450 Calories) - Comforting, Light, and Satisfying

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings

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)

Instructions
 

  • 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.