Light Tuscan Garlic Chicken

May 09, 2023May 9, 20230 0
Light Tuscan Garlic Chicken Recipe
in Main

Prep

15 min

Cook

35 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

6 ounces whole wheat linguine
20 asparagus spears , trimmed
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh thyme
1 tablespoon salt
2 teaspoons freshly ground black pepper
4 skinless , boneless chicken breast halves , pounded thin
olive oil cooking spray
2 teaspoons olive oil , divided
1 red bell pepper , cut into matchstick-sized pieces
3 cloves garlic , minced
2 cups low-fat buttermilk
1/2 cup white wine
1 tablespoon all-purpose flour
1/2 pound fresh spinach
1/3 cup grated Parmesan cheese

Nutrision Information

Servings Per Recipe
4
Calories
497
Sugar
9g
Fat
12g
The Light Tuscan Garlic Chicken is a delicious and hearty meal that is perfect for dinner. It is inspired by the classic Tuscan chicken recipe, but with a healthier twist. With its layers of flavor and texture, this meal is sure to satisfy even the pickiest of eaters. The tender chicken breasts are seasoned with a blend of fresh herbs and then cooked to perfection. The dish is then topped with a creamy spinach sauce that is rich in flavor and packed with nutrients. The dish is rounded out with tender asparagus and served over whole wheat linguine. This dish is easy to prepare and can be enjoyed any night of the week.

Instructions

1.Cook whole wheat linguine according to package instructions. Set aside.
2.In a steamer, steam asparagus until tender. Set aside.
3.In a small bowl, mix together chopped oregano, basil, thyme, salt and black pepper. Use the mixture to season the chicken breasts.
4.Heat a large non-stick skillet over medium heat. Spray it with olive oil cooking spray and add 1 tsp of olive oil. Add the seasoned chicken to the skillet and cook until both sides are browned and the chicken is cooked through.
5.Remove chicken from the skillet and set aside.
6.Add in the remaining 1 tsp olive oil and sauté garlic and red bell pepper for 2 minutes.
7.In a separate bowl, whisk together buttermilk, wine and flour until smooth. Pour the mixture into the skillet. Stir the mixture until thickened.
8.Add spinach and Parmesan cheese to the mixture. Continue stirring until the spinach wilts.
9.Plate the cooked linguine and top with the chicken and asparagus spears. Cover with the spinach sauce mixture.

PROS

This recipe is a healthier take on Tuscan chicken, as it uses low-fat buttermilk and skinless chicken breasts.
It is packed with protein, fiber and nutrients thanks to the asparagus and spinach.
It is also suitable for people watching their carb intake as it uses whole wheat linguine.

CONS

This recipe requires multiple steps and a bit of time to prepare, so it may not be ideal for busy weeknights.
It also contains white wine, which may not be suitable for those who avoid alcohol.

HEALTH & BENEFITS

This recipe is a nutritious option as it uses whole wheat linguine, which provides fiber, complex carbs and several vitamins and minerals.
Asparagus is a great source of folate, which is important for cell growth and development. It is also high in vitamins A, C, E and K and antioxidants, which help protect your cells from damage caused by harmful molecules known as free radicals.
Spinach is low in calories and high in several important vitamins and minerals, including vitamin A, vitamin C, iron and folate.

Print

Leave a Reply

Your email address will not be published.