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Creamy, savory, and full of flavor, this Tuscan-inspired bowl combines tender chicken breast with spinach, mushrooms, sun-dried tomatoes, garlic, and Parmesan in a light, creamy sauce. It’s satisfying, easy to prepare, and proves that eating healthier doesn’t mean giving up creamy comfort food.

Makes: 2 servings
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients

For the chicken:

• • 10–12 ounces boneless, skinless chicken breast, cut into bite-size pieces
  • 1 teaspoon Italian seasoning
  • ½ teaspoon garlic powder
  • ¼ teaspoon smoked paprika
  • Salt and black pepper to taste
  • 1 teaspoon extra virgin olive oil

For the slow carbs:

• • 1½ cups sliced mushrooms
  • 2 cups fresh baby spinach
  • ¼ cup sun-dried tomatoes, drained and chopped
  • 2 cloves garlic, minced

For the light creamy sauce:

• • ½ cup low-sodium chicken broth
  • ⅓ cup plain nonfat Greek yogurt
  • ¼ cup freshly grated Parmesan cheese
  • ½ teaspoon Italian seasoning
  • Black pepper to taste

Method

1. 1. Season the chicken. Place the chicken in a bowl and season with Italian seasoning, garlic powder, smoked paprika, salt, and black pepper.
   2. Cook the chicken. Heat the extra virgin olive oil in a large skillet over medium-high heat. Add the chicken and cook for 5–7 minutes, stirring occasionally, until browned and cooked through. Transfer the chicken to a plate and set aside.
   3. Cook the vegetables. Add the mushrooms to the same skillet and cook for 3–4 minutes, until softened. Add the garlic and sun-dried tomatoes and cook for another minute. Add the spinach and cook just until wilted.
   4. Make the creamy sauce. Reduce the heat to low. Add the chicken broth, Parmesan cheese, Italian seasoning, and black pepper. Stir until the Parmesan begins to melt. Remove the skillet from direct heat and stir in the Greek yogurt until the sauce is smooth and creamy. Avoid boiling the sauce after adding the Greek yogurt.
   5. Bring everything together. Return the chicken to the skillet and toss until the chicken and vegetables are evenly coated in the creamy Tuscan sauce. If you prefer a thinner sauce, add a small splash of chicken broth.
   6. Build your bowl. Divide the creamy Tuscan chicken mixture evenly between two bowls. For an even bigger meal, add more spinach, mushrooms, broccoli, asparagus, zucchini, or another favorite slow-carb vegetable.

DFL Tip

There’s definitely room to add a fast carb (e.g., rice, quinoa, farro, roasted baby potatoes). You could also increase the spinach and mushrooms to add volume.

Approximate Nutritional Analysis Per Serving

Approximately 350 calories (45 grams of protein, 12 grams of carbohydrates, 14 grams of fat, 3 grams of fiber).

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Robert Ferguson is a California- and Florida-based single father of two daughters, clinical nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, and Chief Nutrition Officer for iCoura Health. He also serves on the Presidential Task Force on Obesity for the National Medical Association and the Health and Product Advisory Board for Zinzino, Inc.

You can reach Robert via email at robert@dietfreelife.com.

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