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Low Calorie Meal Prep Creamy Tuscan Chicken (Lightened Up) - Comfort Food That Fits Your Goals

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5–2 pounds boneless, skinless chicken breasts (about 4 small breasts) or chicken cutlets
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon Italian seasoning (or 1/2 tsp dried basil + 1/2 tsp dried oregano)
  • 1/2 teaspoon smoked paprika (optional, for warmth and color)
  • 1 tablespoon olive oil
  • 3–4 cloves garlic, minced
  • 1/2 cup sun-dried tomatoes, drained and sliced (oil-packed or dry; see note)
  • 1 cup low-sodium chicken broth
  • 1 teaspoon cornstarch (optional, for slightly thicker sauce)
  • 1/2 cup plain 2% Greek yogurt (or 5% for extra creaminess)
  • 1/2 cup 2% milk (or unsweetened almond milk)
  • 1/4 cup finely grated parmesan cheese
  • 2 cups fresh baby spinach
  • Juice of 1/2 lemon (about 1 tablespoon)
  • Red pepper flakes, to taste (optional)
  • Fresh basil or parsley, chopped, for garnish (optional)

Method
 

  1. Prep the chicken: Pat chicken dry. If breasts are thick, slice horizontally into cutlets for even cooking. Season both sides with salt, pepper, Italian seasoning, and smoked paprika.
  2. Sear the chicken: Heat olive oil in a large skillet over medium-high. Add chicken and sear 3–4 minutes per side until golden and just cooked through (internal temp 165°F). Transfer to a plate and tent with foil.
  3. Sauté aromatics: Reduce heat to medium. In the same pan, add garlic and sun-dried tomatoes. Cook 30–60 seconds until fragrant, stirring so the garlic doesn’t brown.
  4. Deglaze: Whisk the cornstarch into the chicken broth (if using), then pour into the pan. Scrape up browned bits. Let it simmer 1–2 minutes to slightly reduce.
  5. Make it creamy: Lower heat to medium-low. Stir in milk and parmesan until smooth. Remove the pan from heat and whisk in Greek yogurt until the sauce turns silky. Return to low heat only if needed to warm; do not boil.
  6. Add greens: Stir in spinach until just wilted. Add a pinch of salt, black pepper, and red pepper flakes if you like heat.
  7. Finish and balance: Return chicken and any juices to the pan. Spoon sauce over the chicken and simmer on low 1–2 minutes. Stir in lemon juice. Taste and adjust seasoning.
  8. Serve or meal prep: Garnish with fresh basil or parsley. Plate with your chosen sides, or divide into meal prep containers with extra sauce spooned over the top.