Healthy Tuscan Chicken

What is Tuscan chicken?

Take a culinary sojourn to the sun-drenched landscapes of Tuscany, Italy, where each breeze whispers tales of tradition and every dish is a testament to the region’s rich culinary heritage. Among the treasures of Tuscan gastronomy stands the timeless healthy Tuscan chicken, a plate that embodies the very spirit of this picturesque land. Rooted in history and draped in authenticity, this dish has transcended generations, becoming a culinary emblem of the heart and soul of Tuscany.

Born from centuries of culinary wisdom, healthy Tuscan chicken is a dish that encapsulates the essence of Italian craftsmanship. As you delve into its history, you uncover a narrative woven with local ingredients, time-honoured techniques, and a commitment to flavour that defines the Tuscan culinary experience. It’s a journey that invites you to savour not just the taste but the cultural heritage, as each bite echoes the stories of generations past.

Is Tuscan chicken healthy?

Within the folds of tradition, traditional Tuscan Chicken recipes often flaunt a decadent tapestry of high-calorie and high-fat ingredients, like double cream and white wine, elevating the dish to a realm of indulgence. However, our rendition takes a mindful approach, steering towards a healthier horizon. The magic lies in the thoughtful curation of ingredients, where lean chicken breasts, low-fat soft cheese, and an array of vegetables converge to create a low-calorie and low-fat masterpiece.

This healthy Tuscan chicken doesn’t just embrace health-conscious choices; it amplifies the nutritional profile. Each serving, anchored by 150g of protein-packed chicken breasts, offers a gratifying and nourishing experience. The addition of fibre-rich spinach and sundried tomatoes not only enhances the overall wellness quotient but also introduces a symphony of flavours. With a judicious use of low-fat soft cheese and parmesan, the dish maintains a velvety creaminess without compromising on its commitment to a healthier lifestyle. This rendition becomes a delightful bridge between the rich tradition of Tuscan Chicken and the contemporary desire for a mindful, flavourful culinary experience.

Do you have a diet restriction?

This healthy Tuscan chicken recipe is:

• Gluten Free
• Nut Free
• Ultra Processed Food Free

Ultra processed food free recipes are recipes that use ingredients where no additives have been used. This will include ingredients that can be made at home to be UPF free such as stock cubes, sauces and seasonings.

Step 1:

Let’s immerse ourselves in the artistry of crafting this Healthy Tuscan Chicken, a journey that mirrors the sun-kissed hills of Tuscany. To commence, preheat your oven to 200°C, creating the perfect stage for our culinary masterpiece. Place the 600g of chicken breasts into a generously spaced, oven-proof dish, allowing them to bask in even heat. The magic begins with a 25-30 minute bake, a symphony of sizzling perfection. Remember, a halfway turn ensures that each breast boasts a golden allure, a precursor to the flavourful peak.

Step 2:

While the chicken transforms, let’s create the Tuscan chicken sauce. Dice the red pepper and chop the sun dried tomatoes into small pieces. In a pan, add the diced red peppers, their vibrant hues promising a visual feast. A hint of oil, if your culinary journey allows, aids in the peppers’ gentle softening for 3-5 minutes, setting the stage for a delightful mix of flavours. I don’t often use oil in cooking as it disagrees with me, but i couldn’t resist using a little oil from the sun dried tomatoes to help the peppers along.

Step 3:

While the peppers are cooking, get your cornflour slurry ready – mix 2 tsp of cornflour with a splash of chicken stock. This step is crucial; avoid adding cornflour directly to your sauce, soup, or stew. The slurry ensures a smooth blend without any clumps, making the texture just right. It’s a simple but important technique for a seamless integration of flavours and consistency in your dish.

Step 4:

Now, add the sundried tomatoes and dry seasonings to the mix, letting their aromas fill the kitchen briefly for about 1-2 minutes. It’s important to keep an eye on them; they can burn if left in a hot pan for too long. Next, pour in the apple cider vinegar and chicken stock into the saucepan, allowing the blend to warm up to a gentle hum. Here comes the cornflour slurry – a subtle addition that thickens the sauce over a 5-minute period. It works quietly in the background, ensuring a smooth and well-textured sauce without stealing the spotlight. After adding the cornflour slurry, make sure to stir the sauce consistently for 5 minutes or until it thickens to perfection.

Step 5:

Next, add the low fat soft cheese and the parmesan into the healthy Tuscan chicken sauce. Stir the cheeses in well until completely melted. You will notice the sauce turning from a rich, deep red tomato sauce into a creamy orange sauce, characteristic of a traditional Tuscan chicken recipe. Here, the cream cheese replaces double cream to make this healthy Tuscan chicken a low calorie, healthy recipe. You can now remove the sauce from the heat and leave to one side until we are ready to incorporate it with the chicken.

Step 6:

To achieve the perfect wilt for the spinach, pop it into the microwave on full power for a about a minute on full power. Alternatively, you could also wilt your spinach in a frying pan or clean saucepan. Wilting the spinach separately is important – it prevents the spinach from adding excess moisture to the sauce, ensuring an optimal texture. Now, what you do with the spinach is up to you: Either stir the wilted spinach directly into the sauce for a seamless integration, or take a more visual route. Personally, I prefer reserving the spinach and placing it on top of the dish in the next step. There’s something uniquely delightful about how those spinach bits poking out from the sauce go wonderfully crispy alongside the chicken.

Step 7:

The final step in this healthy Tuscan chicken recipe! After 25-30 minutes your chicken should be almost cooked, with no raw chicken on the outside, it Doesn’t need to be full cooked just have some colour to the outside for a more appealing look and texture. I find chicken cooked from raw in a sauce tends to keep that raw texture regardless of how long its been cooked and nobody wants questionable chicken. Now the sauce and the chicken will be ready to meet. I like to remove the chicken breasts from the pan momentarily, pour all of the sauce into the dish with the spinach placed on top and then nestle the Tuscan chicken breasts back into the oven proof dish. Return to the oven for 15 minutes to complete cooking.

Serve this Healthy Tuscan Chicken with pasta, rice, or a refreshing salad, savouring the culmination of this culinary journey that mirrors the spirit of Tuscany in every delectable bite.

Healthy Tuscan Chicken Variations:

1. Add a teaspoon of chili flakes to your healthy tuscan chicken for an extra kick.
2. Enhance the veggie goodness of this low calorie recipe by incorporating yellow or orange peppers or extra veggies like carrots or petit pois.
3. Substitute chicken with tofu for a vegetarian twist.
4. Experiment with different cheese varieties like feta or mozzarella.
5. Elevate the dish with a handful of pine nuts for a crunchy surprise.

FAQ

Healthy Tuscan Chicken

HealthyHeartyWholesome

Experience the rich harmony of Healthy Tuscan Chicken – tender chicken in a creamy, low-calorie sauce infused with sundried tomatoes, herbs, and spinach. A guilt-free indulgence perfect for pasta, rice, or a refreshing salad, providing a wholesome twist to the classic Tuscan flavour palette.

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Prep Time 5 minutes mins

Cook Time 40 minutes mins

Total Time 45 minutes mins

Course Dinner, Lunch, Main Course

Cuisine British, Italian

Servings 4

Calories 340 kcal

Ingredients

  

• 4 chicken breasts 600g
• 400 ml chicken stock
• 100 g drained sundried tomatoes
• 1 large red pepper
• 100 g low-fat soft cheese
• 2 tbsp parmesan
• 1.5 tbsp apple cider vinegar
• 2 tsp oregano
• 2 tsp paprika
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 3 cups fresh spinach or 4 frozen cubes

Instructions

 

• Preheat the oven to 200°C.
• Place chicken breasts in an oven-proof dish, bake for 25-30 mins, turning halfway.
• Meanwhile, dice the red pepper and tomatoes. In a pan, soften the red pepper for 3-5 mins.
• Make a cornflour slurry with 2 tsp cornflour and a splash of chicken stock, set aside.
• Add tomatoes and dry seasonings to the pan, cook for 1-2 mins.
• Add apple cider vinegar and chicken stock to the pan, warm, then add the cornflour slurry. Stir for 5 mins until thickened.
• Stir in low-fat soft cheese and parmesan until melted. Remove from heat.
• Wilt spinach in the microwave for 1 min. Stir into the sauce or arrange with chicken in the next stage
• After 25-30 mins, chicken should be almost cooked. Remove briefly, pour sauce into dish, place chicken back, bake for 15 mins.
• Serve Healthy Tuscan Chicken with pasta, rice, or salad.

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