Creamy Sun Dried Tomato Parmesan Chicken (No Cream)
This Creamy Sun Dried Tomato Parmesan Chicken delivers 58g protein and 686 calories per serving — substantial fuel for training days. Batch-preps 4 servings in quick-cook time on the stovetop, eliminating cream without sacrificing the sauce. Designed for lifters who need calorie-dense protein without the extra fat from traditional cream-based recipes.
Ingredients
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Tapioca Starch (Flour), Dry(30g)
- •Parmesan Cheese(30g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •1 teaspoon salt
- •1 pinch cracked pepper
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(30g)
- •Tomatoes, Sun-Dried, Packed In Oil(198g)
- •Mushrooms, White, Sliced(240g)
- •Evaporated Milk, Canned(360g)
- •Cornstarch(15g)
- •Parmesan Cheese(80g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Italian seasoning(10g)
- •Basil, Fresh(30g)
Instructions
- 1In a shallow bowl, combine the flour, parmesan cheese, salt and pepper. Dredge in the flour mixture; shake off excess and set aside.
- 2Heat 1 tablespoon of the reserved oil in a large skillet over medium-high heat until hot. Fry the chicken until golden on each side, cooked through and no longer pink (about 5-6 minutes each side, depending on the thickness of your chicken). Transfer onto a warm plate.
- 3Add the remaining 1 tablespoon of oil to the skillet; sauté the garlic until fragrant (about 1 minute). Add the sun dried tomatoes and mushrooms; fry until the mushrooms are just soft.
- 4Reduce heat to low heat, add the milk (or cream if using) and bring to a gentle simmer, stirring occasionally. Season with salt and pepper to your taste and add the milk/cornstarch mixture to the centre of the pan. Continue to simmer while quickly stirring the mixture through until the sauce thickens. (Only use cornstarch if using milk for your sauce.)
- 5Add in the parmesan cheese; allow sauce to simmer for a further minute until cheese melts through the sauce. Add the chicken back into the pan; sprinkle with the fresh basil and a little extra pepper (optional), and serve over pasta, rice or steamed veg.
Nutrition — Per Serving
686
calories
58g
protein
34g
fat
- Carbohydrates
- 40g
- Saturated fat
- 11.3g
- Sodium
- 805 mg
- Dietary fiber
- 4.3g
4 servings per batch · ~433g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Creamy Sun Dried Tomato Parmesan Chicken have per serving?
Each serving delivers 58g of protein and 686 calories with 34g fat and 40g carbs. This is one of the highest-protein options in the creamy chicken lineup with substantial caloric density.
How long does Creamy Sun Dried Tomato Parmesan Chicken take to prep?
This recipe is quick prep and batch-makes 4 servings on the stovetop, so you can have a full week of dinners prepped in one cooking session. It's designed for efficient stovetop execution without extended prep time.
Is Creamy Sun Dried Tomato Parmesan Chicken good for muscle gain?
At 58g protein and 686 calories per serving, this recipe supports muscle-building phases with high protein content and sufficient carbohydrates (40g) for training fuel. The calorie density works well during bulking phases when total daily intake needs to be elevated.
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