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Low-Cal Creamy Tuscan Chicken With Spinach (High Protein Spring Dinner) - Light, Comforting, and Flavor-Packed

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

Ingredients
  

  • 1.5–2 pounds boneless, skinless chicken breasts (about 3–4 small breasts)
  • 1 teaspoon kosher salt, divided
  • 1/2 teaspoon black pepper
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon smoked paprika (optional for color and depth)
  • 1 tablespoon olive oil
  • 3–4 cloves garlic, minced
  • 1/2 cup low-sodium chicken broth
  • 1/2 cup 2% milk (or unsweetened almond milk)
  • 2 tablespoons grated Parmesan cheese
  • 1/2 cup plain 2% Greek yogurt (room temperature)
  • 1 cup cherry tomatoes, halved (or 1/2 cup sun-dried tomatoes, drained and chopped)
  • 3–4 cups fresh baby spinach
  • 1 tablespoon lemon juice
  • 1–2 tablespoons chopped fresh basil (or 1/2 teaspoon dried)
  • Red pepper flakes, to taste (optional)

Instructions
 

  • Prep the chicken: Pat chicken dry. Slice larger breasts horizontally into cutlets for even cooking. Season both sides with 1/2 teaspoon salt, pepper, Italian seasoning, and smoked paprika.
  • Sear: Heat olive oil in a large skillet over medium-high. Add chicken and cook 3–4 minutes per side until golden and just cooked through (internal temp 165°F). Transfer to a plate and tent loosely with foil.
  • Sauté aromatics: Reduce heat to medium. Add garlic and cook 30 seconds until fragrant, scraping up browned bits.
  • Build the sauce: Stir in chicken broth and milk. Simmer 2–3 minutes to reduce slightly.
  • Add flavor: Whisk in Parmesan until melted. Remove pan from heat. In a small bowl, whisk Greek yogurt with a few tablespoons of the hot sauce to temper. Then stir the tempered yogurt into the skillet. Return to low heat and warm gently—do not boil.
  • Veggies: Add tomatoes and simmer 1 minute. Stir in spinach until just wilted.
  • Finish: Stir in lemon juice, remaining 1/2 teaspoon salt (adjust to taste), basil, and red pepper flakes if using.
  • Combine: Nestle chicken back into the sauce and spoon sauce over the top. Warm 1–2 minutes. Serve immediately.