Tuscan Chicken
Tuscan Chicken packs 42g protein and 350 calories per serving, a lean protein option that supports fat loss while maintaining strength. Four servings prepare on the stovetop quickly, scaling efficiently into your weekly meal structure without waste. Designed to protect muscle during aggressive deficits.
Ingredients
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •3/4 teaspoon kosher salt (divided)
- •1/4 teaspoon ground black pepper
- •Olive oil(15g)
- •Tomatoes, Sun-Dried, Packed In Oil(60g)
- •Unsalted Butter(30g)
- •Shallot
- •Garlic(15g)
- •Italian seasoning(3g)
- •Spinach(170g)
- •Wine, White, Dry(120g)
- •Half and half cream(120g)
- •Basil, Fresh
Instructions
- 1Pat the chicken dry, then lightly pound it into an even thickness. Season both sides with 1/2 teaspoon of the salt and the pepper.
- 2In a large skillet, heat 1/2 tablespoon of the sun-dried tomato oil over medium high heat. Add 1 tablespoon of the butter, then swirl to melt.
- 3Add the first two pieces of chicken carefully into the skillet. Cook on the first side for 4 minutes, then flip and cook on the second side until golden and the chicken is cooked through, about 3 to 4 minutes more (chicken is considered cooked at 165°F—I prefer to remove it 5 to 10 degrees early, as its temperature will rise as it rests). Transfer to a plate. Add the remaining 1/2 tablespoon sun-dried tomato oil and 1 tablespoon butter. Cook the next two pieces of chicken in the same manner, then remove to a plate.
- 4Reduce the heat to medium, then add the shallot. Cook until the shallot is softened, about 4 minutes. Stir in the garlic, Italian seasoning, and remaining 1/4 teaspoon salt. Let cook just until the garlic is fragrant, about 30 seconds
- 5Add the wine, then scrape to remove any stuck-on browned bits. Simmer until the wine reduces by half, about 2 minutes.
- 6Stir in the spinach a few handfuls at a time, until it wilts.
- 7Stir in the half-and-half and sun-dried tomatoes. Reduce the heat to medium-low and let simmer until slightly thickened, about 3 minutes.
- 8Return the chicken to the skillet, basting it with the sauce to coat. Let warm through for a few minutes. Sprinkle with basil. Enjoy hot.
Nutrition — Per Serving
350
calories
42g
protein
20g
fat
- Carbohydrates
- 9g
- Saturated fat
- 3.9g
- Sodium
- 171 mg
- Dietary fiber
- 2.0g
4 servings per batch · ~303g each
Macro data sourced from USDA FoodData Central
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How much protein does Tuscan Chicken have per serving?
Each serving contains 42g of protein and 350 calories, with 20g fat and 9g carbs. This is a high-protein, low-carb option that maximizes protein density at a moderate calorie level.
How long does Tuscan Chicken take to prep?
This is a quick prep recipe that yields 4 servings from a single stovetop cooking session, making it efficient for meal-prepping multiple dinners.
Is Tuscan Chicken good for fat loss?
At 350 calories and 42g protein per serving with minimal carbs at 9g, this recipe is highly efficient for fat loss phases where you're prioritizing protein intake within a calorie deficit. The macros support satiety while preserving muscle during a cut.
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