Creamy Tuscan Chicken: 52g Protein, 420 Calories

Creamy Tuscan Chicken: 52g Protein, 420 Calories from CrossFit BC. Healthy creamy Tuscan chicken made without cream. 52g protein, 420 calories, one pan, 25 minutes, sun-dried tomato and spinach sauce.

Course:

Main Course

Cuisine:

Italian

Prep time:

8 min

Cook time:

17 min

Total time:

25 min

Servings:

4

Ingredients:

13 items

Per serving:

420 kcal, 52g protein, 12g carbs, 18g fat

What you need: 700 g Chicken breasts, 250 ml Evaporated milk, 2%, 60 g Sun-dried tomatoes in oil, drained and sliced, 120 g Baby spinach, 40 g Parmesan, finely grated, 120 ml Chicken stock, 4 cloves Garlic, minced, 1 tbsp Olive oil, 1.5 tsp Italian seasoning, 1 tsp Cornstarch, 8 leaves Fresh basil, torn, 0.75 tsp Salt.

How it comes together: Pat the chicken dry, season both sides with the salt, pepper and half the Italian seasoning. Heat the olive oil in a large skillet over medium-high heat and sear the chicken for 4 to 5 minutes a side, until browned and almost cooked through. Move it to a plate. Lower the heat to medium, add the garlic and sun-dried tomatoes and cook for 1 minute, scraping the browned bits off the bottom of the pan.

This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.