PF
Grilled chicken served on slate with tomatoes and ketchup, a delicious still life.
Stovetop~35 minComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Pat the chicken dry with paper towels, then lightly pound to even thickness. Season both sides with salt and pepper.
  2. 2Heat the olive oil from the sun-dried tomatoes over medium-high heat in a large skillet. Add half of the butter and swirl to melt. Add the chicken pieces carefully and cook 4–5 minutes until the bottom is golden brown, then flip. Cook the second side 3–4 minutes until golden and the internal temperature reaches 165°F. Transfer to a plate. Add the remaining oil and butter, then cook the remaining chicken pieces the same way and transfer to the plate.
  3. 3Reduce heat to medium. Add the diced shallot to the skillet and cook 4 minutes until softened, stirring occasionally. Stir in the minced garlic, Italian seasoning, and salt. Cook 30 seconds until fragrant.
  4. 4Pour in the white wine and scrape the bottom of the skillet with a wooden spoon to release any browned bits. Simmer 2 minutes until the wine reduces by half.
  5. 5Add the fresh spinach a few handfuls at a time, stirring after each addition until wilted.
  6. 6Stir in the half and half and sun-dried tomatoes. Reduce heat to medium-low and simmer 3 minutes until slightly thickened.
  7. 7Return the cooked chicken to the skillet and baste with sauce to coat. Cook 2–3 minutes over medium-low heat until heated through.
  8. 8Divide the chicken and sauce evenly into 4 airtight containers while hot. Sprinkle fresh basil over each portion before sealing. Refrigerate until ready to eat.

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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Common questions

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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