Description
This High-Protein Creamy Tuscan Chicken & Rice Bowl is a hearty, flavorful meal packed with lean chicken, sun-dried tomatoes, spinach, and creamy parmesan sauce over fluffy rice. It’s nutrient-dense, satisfying, and perfect for meal prep or a protein-rich dinner.
Ingredients
Scale
- 1 pound boneless, skinless chicken breast, diced
- 1 tablespoon olive oil
- 1 teaspoon Italian seasoning
- Salt and black pepper, to taste
- 2 cloves garlic, minced
- 1/2 cup sun-dried tomatoes, chopped
- 2 cups fresh spinach
- 3/4 cup low-fat cream or half-and-half
- 1/4 cup grated parmesan cheese
- 2 cups cooked brown or white rice
- Optional: crushed red pepper flakes, lemon juice, or fresh herbs for garnish
Instructions
- Heat olive oil in a skillet over medium heat. Season chicken with salt, pepper, and Italian seasoning.
- Add chicken to skillet and cook until golden and fully cooked, about 6–8 minutes. Remove and set aside.
- In the same skillet, sauté garlic and sun-dried tomatoes for 1 minute.
- Stir in spinach and cook until wilted.
- Lower heat and add cream and parmesan. Stir until smooth and creamy.
- Return chicken to the pan and coat with sauce. Simmer for 2–3 minutes.
- Serve creamy Tuscan chicken over cooked rice. Garnish as desired.
Notes
- Use Greek yogurt or low-fat cream cheese for a lighter option.
- Swap rice for quinoa or cauliflower rice for extra nutrition.
- This dish stores well for 3–4 days and is great for meal prep.
- Add mushrooms or bell peppers for extra veggies.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian-Inspired / American
Nutrition
- Serving Size: 1 bowl
- Calories: 460
- Sugar: 5g
- Sodium: 490mg
- Fat: 18g
- Saturated Fat: 7g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 3g
- Protein: 40g
- Cholesterol: 100mg