Creamy Tuscan Chicken Skillet with Sun-Dried Tomatoes
This creamy Tuscan chicken skillet is an easy high-protein dinner made with chicken breasts, mushrooms, spinach, and sun-dried tomatoes in a light creamy sauce. It’s a low-carb, gluten-free meal that comes together in about 30 minutes.
- Suitable for diets:
- Gluten Free
- High-Protein
Servings:
Why Diabetes Friendly?
- Lean Protein Base: Chicken breast provides protein that may help support fullness and steadier blood sugar response.
- Lower Carb Sauce: The creamy sauce uses milk and cornstarch in moderate amounts instead of flour-heavy cream sauces.
- Vegetable-Rich Meal: Mushrooms, spinach, onion, garlic, and sun-dried tomatoes add nutrients and fiber with relatively moderate carbohydrates.
- Balanced Fat Content: Olive oil and 2% milk provide moderate fat without excessive saturated fat.
- Portion-Friendly Structure: The recipe naturally divides into balanced protein-centred servings.
- Minimal Added Sugar: No added sugars are included, though exact amounts depend on broth and tomato products used.
- Fibre Support: Spinach and mushrooms contribute fiber and volume for a more satisfying meal.
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Equipment
- Large skillet
- Mixing bowl
Ingredients
- milk (2% ) ¾ cup
- chicken broth (low-sodium ) ¼ cup
- cornstarch 1½ tsp
- chicken breasts (boneless) 1 lb
- Italian seasoning ½ tsp
- black pepper ½ tsp
- olive oil 1 tsp
- onion (diced) ½ small
- mushrooms (sliced) 1 cup
- garlic (minced) 2 cloves
- sun-dried tomatoes (chopped, rinsed well) ¼ cup
- spinach 2 cups
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Cooking Tips
- Lower Sodium Option: Use no-salt-added broth and rinse sun-dried tomatoes thoroughly before chopping.
- Boost Fibre: Serve with roasted vegetables or cauliflower rice instead of pasta.
- Increase Protein: Slice chicken and stir in white beans or extra chicken for additional protein.
- Thicker Sauce: Simmer gently and avoid boiling to help the cornstarch sauce thicken smoothly.
- Meal Prep Friendly: Store leftovers in airtight containers for up to 3 days.
- Extra Creaminess: Blend cottage cheese into the sauce for more protein and creaminess without heavy cream.
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Instructions
- In a small bowl, whisk together milk, broth, and cornstarch until smooth.¾ cup milk, ¼ cup chicken broth, 1½ tsp cornstarch
- Season chicken with black pepper and Italian seasoning.1 lb chicken breasts, ½ tsp Italian seasoning, ½ tsp black pepper
- Heat olive oil in a skillet over medium heat. Cook chicken 4–5 minutes per side until golden and cooked through. Remove and set aside.1 tsp olive oil
- In the same skillet, sauté onion and mushrooms for 5–6 minutes until softened. Add garlic and cook 30 seconds.½ small onion, 1 cup mushrooms, 2 cloves garlic
- Stir in sun-dried tomatoes and spinach. Cook until spinach wilts.¼ cup sun-dried tomatoes, 2 cups spinach
- Pour in milk mixture and simmer gently for 2–4 minutes until slightly thickened.
- Return chicken to the skillet and spoon sauce overtop.
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FAQ
- Can I use chicken thighs instead of chicken breasts?
Yes. Boneless skinless chicken thighs work well and may provide a juicier texture. - Can I make this dairy-free?
Yes. Substitute unsweetened dairy-free milk, though the sauce texture may vary slightly. - What can I serve with this?
Cauliflower rice, quinoa, roasted vegetables, or a side salad pair well with the creamy sauce. - Can I freeze leftovers?
The chicken can be frozen, but cream-style sauces may separate slightly when reheated. - Is this recipe low in carbohydrates?
It is relatively low in carbs because it does not include pasta or bread, though exact amounts depend on the milk and tomato products used. - How can I make the sauce thicker?
Simmer the sauce a few extra minutes or add an additional ½ teaspoon cornstarch mixed with cold broth.
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Nutrition
Per serving
Calories: 199kcal
Carbohydrates: 9.8g
Fiber: 1.8g
Sugar: 5.8g
Fat: 5.3g
Saturated Fat: 1.4g
Trans Fat: 0.1g
Protein: 28.2g
Nutrition Facts
Creamy Tuscan Chicken Skillet with Sun-Dried Tomatoes
Serving Size
1 chicken cutlet
Amount per Serving
Calories
199
% Daily Value*
Fat
5.3
g
8
%
Saturated Fat
1.4
g
9
%
Trans Fat
0.1
g
Cholesterol
76.1
mg
25
%
Sodium
178
mg
8
%
Potassium
915.3
mg
26
%
Carbohydrates
9.8
g
3
%
Fiber
1.8
g
8
%
Sugar
5.8
g
6
%
Protein
28.2
g
56
%
Vitamin C
10
mg
12
%
Vitamin D
0.2
µg
1
%
Calcium
92.3
mg
9
%
Iron
1.8
mg
10
%
Magnesium
64.2
mg
16
%
Zinc
1.3
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
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