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Creamy Healthy Low Calorie Tuscan Chicken - Comforting, Light, and Flavor-Packed

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 large boneless, skinless chicken breasts (about 1.25–1.5 lbs total), halved lengthwise
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon Italian seasoning (or a mix of oregano, basil, and thyme)
  • 1/2 teaspoon smoked paprika (optional, for warmth and color)
  • 1 tablespoon olive oil
  • 2 teaspoons light butter or ghee (optional, for flavor)
  • 4 cloves garlic, minced
  • 1 small shallot (or 1/2 small onion), finely minced
  • 1/3 cup oil-packed sun-dried tomatoes, drained and sliced
  • 1/2 cup low-sodium chicken broth
  • 1/2 cup evaporated milk or half-and-half (or unsweetened almond milk for dairy-light)
  • 1/4 cup plain nonfat Greek yogurt
  • 2 tablespoons grated Parmesan (or nutritional yeast for dairy-free)
  • 2 cups fresh baby spinach (or chopped kale)
  • 1 tablespoon lemon juice
  • Fresh basil, chopped (optional, for garnish)
  • Red pepper flakes (optional, to taste)

Method
 

  1. Prep the chicken: Slice the chicken breasts in half horizontally to make thinner cutlets. Pat dry and season both sides with salt, pepper, Italian seasoning, and smoked paprika.
  2. Sear for flavor: Heat the olive oil in a large skillet over medium-high. Add chicken and sear 3–4 minutes per side until golden and just cooked through. Transfer to a plate and tent with foil.
  3. Sauté aromatics: Reduce heat to medium. Add light butter or a splash more oil if needed. Stir in shallot and cook 2 minutes until softened. Add garlic and cook 30 seconds until fragrant.
  4. Build the sauce base: Stir in sun-dried tomatoes and cook 1 minute. Pour in chicken broth, scraping up any browned bits. Simmer 2–3 minutes to reduce slightly.
  5. Make it creamy: Lower heat to medium-low. Whisk in evaporated milk (or half-and-half). Let it gently simmer 1–2 minutes. Remove the pan from heat and whisk in Greek yogurt and Parmesan until smooth.
  6. Add the greens: Return pan to low heat. Fold in spinach until just wilted, about 1 minute. Adjust thickness with a splash of broth if needed.
  7. Finish and season: Return chicken and any juices to the pan, spooning sauce over the top. Simmer 1–2 minutes. Stir in lemon juice. Taste and adjust salt, pepper, and red pepper flakes.
  8. Serve: Garnish with fresh basil and an extra pinch of Parmesan if you like. Serve over cauliflower rice, zucchini noodles, steamed green beans, or a small portion of whole-grain pasta.