Lighter Tuscan Chicken with Greek Yogurt & Spinach
Light Tuscan chicken with nonfat Greek yogurt, spinach & fresh basil. 310 cal, high-protein, lower-fat version of the classic.
Ingredients
- 4 boneless, skinless chicken breasts (about 5.5 oz each)
- 1.5 tbsp extra virgin olive oil
- 1 large yellow onion, finely diced
- 4 cloves garlic, minced
- 1.25 cups fresh cherry tomatoes, halved
- 1/4 cup sun-dried tomato paste
- 1 cup low-sodium chicken broth
- 2/3 cup plain nonfat Greek yogurt
- 5 cups fresh spinach leaves
- 1/4 cup fresh basil, chopped
- 1.5 tbsp balsamic vinegar
- 1 tsp dried oregano
- 1/2 tsp red pepper flakes
- 1 tsp sea salt
- 1/2 tsp black pepper
- 1/4 tsp nutmeg
- 2 tbsp fresh parsley, minced
- 1 lemon, cut into wedges for serving
Health Scores
Instructions
- 1
Pat chicken breasts dry and season both sides with sea salt, black pepper, and dried oregano.
- 2
Heat 1.5 tbsp extra virgin olive oil in a large skillet over medium-high heat until just shimmering, about 2 minutes.
- 3
Sear chicken for 5-6 minutes per side until golden brown and internal temperature reaches 165°F, then transfer to a plate.
- 4
Lower heat to medium, add diced onion to the skillet, and cook for 4 minutes, stirring occasionally, until softened and translucent.
- 5
Stir in minced garlic and red pepper flakes, cooking for 1 minute until fragrant.
- 6
Add sun-dried tomato paste and stir for 1-2 minutes to deepen and concentrate the flavors.
- 7
Fold in halved cherry tomatoes and cook for 3 minutes, stirring gently, until they just begin to soften.
- 8
Pour in chicken broth and balsamic vinegar, scraping the pan bottom to release all browned bits and fond.
- 9
Return chicken to the skillet, nestling it into the sauce, and simmer gently for 5 minutes to let flavors combine.
- 10
Whisk nonfat Greek yogurt in a small bowl until smooth, then slowly drizzle into the sauce while stirring, sprinkling nutmeg as you go to prevent curdling.
- 11
Gently fold in fresh spinach and basil, stirring until spinach is completely wilted, about 2 minutes.
- 12
Taste the sauce and adjust salt and pepper as needed.
- 13
Plate chicken and sauce together, top with fresh parsley, and serve with lemon wedges on the side.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| 3/4 cup plain Greek yogurt | 2/3 cup nonfat Greek yogurt | Reduces fat by ~35% while maintaining creamy texture and protein content; nonfat version has same tangy flavor profile |
| 1/2 cup sun-dried tomato paste | 1/4 cup sun-dried tomato paste | Reduces added sugars by 40% and concentrated sodium while fresh cherry tomatoes compensate for umami and sweetness |
| 2 tbsp extra virgin olive oil | 1.5 tbsp extra virgin olive oil | Cuts oil-based calories by 25% without affecting searing quality or final flavor |
| 4 cups fresh spinach leaves | 5 cups fresh spinach leaves | Increases volume and fiber by 25% to add satiety and micronutrients |
| 6 oz boneless, skinless chicken breasts | 5.5 oz boneless, skinless chicken breasts | Slightly smaller portions support calorie reduction while maintaining satisfying protein serving |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 310 |
| Total Fat | 9g |
| Carbohydrates | 14g |
| Fiber | 3g |
| Protein | 42g |
Nutrition Comparison
| Classic | Metabolic Health | Healthier | |
|---|---|---|---|
| Calories | 385 | 385 | 310 |
| Protein | 52g | 42g | 42g |
| Carbs | 16g | 18g | 14g |
| Fat | 12g | 15g | 9g |
| Fiber | 4g | 5g | 3g |
| Sugar | 6g | - | - |
| Health Scores | |||
| Gut Health | 8/10 | 9/10 | 8/10 |
| Anti-Inflammatory | 9/10 | 9/10 | 8/10 |
| Blood Sugar | 8/10 | 9/10 | 8/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
