Recipes

Baked Tuscan Chicken

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Are you looking for a quick and tasty dinner idea? Baked Tuscan Chicken is the perfect choice! This easy recipe transforms plain chicken breasts into a creamy, flavorful meal in just 25 minutes. You’ll love the rich sauce made with garlic, sundried tomatoes, and Parmesan cheese.

This dish is not only delicious but also low-carb. You can serve it over pasta, rice, or cauliflower rice for a complete meal. The best part? It’s all made in one pan, so cleanup is a breeze!

Exact Ingredients List

This Baked Tuscan Chicken recipe uses simple ingredients to create a flavorful, creamy dish. You’ll need items for the sauce and the chicken itself.

Sauce

For the sauce, gather these ingredients:

  • 1 cup (240 ml) half and half (or single cream in the UK)
  • 4 cloves garlic, minced
  • 1 teaspoon Dijon mustard
  • 1 tablespoon cornstarch
  • 1/4 teaspoon each: dried oregano, dried thyme, smoked paprika
  • 1/2 cup (35 g) sundried tomatoes, diced
  • 1/2 cup (35 g) grated parmesan cheese

Mix these items in a bowl or jug. The half and half gives the sauce its creamy base, while the herbs and spices add flavor. Cornstarch helps thicken the sauce as it bakes.

Chicken

For the chicken part, you’ll need:

  • 4 chicken breasts (6-8 ounces each)
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/2 cup chopped fresh spinach

Pound the thick parts of the chicken breasts to flatten them. This helps them cook evenly. The salt and pepper season the meat, while the spinach adds color and nutrients to the dish.

Remember to have a 9×13 inch casserole dish ready for baking. This size is perfect for arranging the chicken breasts without overcrowding.

Instructions

Preheat your oven to 350°F (180°C). If using a fan oven, set it to 160°C.

Mix the sauce ingredients in a bowl. Combine half and half, minced garlic, Dijon mustard, cornstarch, oregano, thyme, and smoked paprika. Whisk well.

Stir in the diced sundried tomatoes and grated parmesan cheese. Set this sauce aside for now.

Place your chicken breasts in a 9×13 inch casserole dish. Season them with salt and pepper.

Pour the prepared sauce around the chicken. Be careful not to cover the chicken completely.

Bake for 15-20 minutes. The exact time depends on how thick your chicken is. Use a meat thermometer to check doneness.

Your chicken is ready when it reaches 165°F (74°C) in the thickest part. Turn off the oven and take out the dish.

Sprinkle fresh spinach over the sauce. Gently stir most of it in with a small spatula.

Put the dish back in the warm (but off) oven for 5-10 minutes. This will help the spinach wilt.

Serve your Tuscan chicken warm over pasta, rice, or cauliflower rice. Enjoy your tasty, low-carb meal!

Possible Substitutes List

You can easily swap out ingredients in this Baked Tuscan Chicken recipe. Here are some tasty options:

Chicken:

  • Boneless chicken thighs
  • Turkey breast cutlets
  • Tofu slices (for a vegetarian version)

Cream:

  • Heavy cream
  • Coconut milk (for dairy-free)
  • Greek yogurt mixed with milk

Cheese:

  • Romano cheese
  • Asiago cheese
  • Nutritional yeast (for dairy-free)

Veggies:

  • Kale instead of spinach
  • Roasted red peppers instead of sundried tomatoes
  • Artichoke hearts for extra flavor

Herbs:

  • Fresh basil
  • Italian seasoning blend
  • Rosemary

You can also try different spices like red pepper flakes for heat or lemon zest for brightness. Feel free to get creative and make this dish your own!

How To Make It Diabetes-Friendly

To make this Baked Tuscan Chicken more diabetes-friendly, you can make a few simple changes. Start by using low-fat or fat-free half and half instead of regular. This cuts down on saturated fat and calories.

Replace the cornstarch with almond flour or coconut flour. These low-carb options help thicken the sauce without adding extra carbs.

Cut back on the salt to 1/4 teaspoon. Too much sodium can raise blood pressure, which is bad for diabetes. Add more herbs and spices to boost flavor without salt.

Double the spinach to 1 cup. More veggies mean more fiber and nutrients. Fiber helps slow down sugar absorption.

Serve the chicken over cauliflower rice instead of regular rice or pasta. This swap cuts carbs big time.

Here’s a quick list of swaps:
• Low-fat half and half
• Almond flour (1 tbsp)
• 1/4 tsp salt
• 1 cup spinach
• Cauliflower rice

These small changes make a big difference. You’ll still enjoy the creamy, flavorful Tuscan chicken while keeping your blood sugar in check.

Tips, Tricks & Storing

For the juiciest chicken, pound the thicker parts to even thickness. This helps it cook evenly and faster. Use a meat thermometer to check doneness – 165°F (74°C) is perfect.

Don’t overcook the spinach. Add it at the end and let it wilt gently in the warm sauce. This keeps its bright color and nutrients.

Try swapping half and half for heavy cream for an extra rich sauce. You can also use milk for a lighter version.

Leftovers taste great! Store in an airtight container in the fridge for up to 3-4 days. Reheat gently in the microwave or oven until hot.

To freeze, let the dish cool completely. Transfer to a freezer-safe container and freeze for up to 3 months. Thaw overnight in the fridge before reheating.

Serve over pasta, rice, or zucchini noodles for a low-carb option. A side of crusty bread is perfect for soaking up the delicious sauce.

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