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Creamy Garlic Tuscan Chicken Over Orzo – Weeknight Meal Prep!

May 3, 2022 | Recipes | 0 comments

Creamy Garlic Tuscan Chicken

Designed for meal prep, this Creamy Garlic Tuscan Chicken comes together quickly. Full of veggies & flavor, it's the perfect weeknight dinner!

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Do you ever get bored with chicken?

Sure it's healthy, budget-friendly and cooks quickly but it's not always exciting.

Trust me, my Creamy Garlic Tuscan Chicken is the perfect solution! The creamy, savory sauce is just so good in the best homey way. Garlic, shallots, sun dried tomatoes and Italian seasoning all contribute to a depth of flavor that shouldn't be possible with such a quick and easy dish.

The best part? Like all of our recipes here at Prep Dish, this easy Tuscan chicken is specifically designed for meal prep. Make sure to check out my meal prep instructions below the recipe!

 

Creamy Garlic Tuscan Chicken
Print Recipe
3 from 1 vote

Creamy Garlic Tuscan Chicken

Ingredients

  • 4 garlic cloves
  • 1 shallot
  • 1 1/2 cups spinach
  • 1 1/2 # chicken breasts
  • 1/2 cup heavy cream* (optional)
  • 4 oz sun dried tomatoes in oil*
  • 1/2 cup chicken broth
  • 1 cup orzo (optional)
  • 2 tsp dijon
  • 1 tsp Italian seasoning
  • 2 T olive oil
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions

  • Cook 1 cup orzo (optional) according to package directions.
  • Mince 4 cloves garlic.
  • Chop 1 shallot.
  • Cut 1½# chicken breasts in half lengthwise. Sprinkle chicken breasts on both sides w/ salt.
  • Heat 2T olive oil in a large skillet over med-high heat. Brown chicken for 6-7 mins on each side and remove from pan. 
  • Add 1 chopped shallot and 4 minced garlic cloves to pan and cook, stirring, ~2 mins.
  • Add 4oz drained sun dried tomatoes, 1/2 cup heavy cream, 1/2 cup chicken broth, 2 tsp Dijon, 1/4 tsp salt, 1 tsp Italian seasoning and 1/4 tsp pepper.
  • Stir in ~1½ cups spinach. Top mixture w/ chicken breasts, cover and simmer for ~3-5 mins until chicken is cooked through.
  • Serve chicken and sauce over top of orzo, if using.

Notes

*Read ingredient list to avoid added gluten, sugars & msg.

What is the nutrition like on this creamy garlic Tuscan chicken?

Hearty and delicious, this creamy garlic Tuscan chicken is also full of nutrition. Here are some of the vitamins and nutrients this meal provides:

Garlic (Beneficial Sulfur Compounds, Manganese, Vitamin B6, Vitamin C, Selenium)

Garlic has been used in homeopathic remedies for thousands of years and is thought to reduce the risk of heart disease, high cholesterol and some types of cancer. Eating garlic may also help prevent colds and other minor illnesses. Scientists believe these substantial health benefits may stem primarily from garlic's sulfur compounds such as allicin, diallyl disulfide and sallyl cysteine.

Shallots (Iron, Potassium, Folate, Zinc)

With more fiber than other onion varieties, shallots also provide powerful antioxidants. They have higher levels of the antioxidants quercetin, allicin and kaempferol than other types of onions.

Spinach (Vitamin A, Vitamin C, Vitamin K, Folic Acid, Iron, Calcium)

Low in carbs and packed with fiber, spinach is great for your eye health and may help prevent inflammation. Several studies have also shown that eating spinach may help lower blood pressure.

Chicken (Protein, Iron, Zinc, Selenium, B Vitamins)

Chicken breast is a great choice for anyone wanting to increase the protein in their diet without substantially increasing fat intake. However, while dark meat is higher in fat, it also contains more vitamins and so has nutritional benefits of its own.

Tomatoes (Vitamin A, Vitamin C, Vitamin E, Potassium)

Packed with antioxidants, tomatoes may help reduce the risk of several kinds of cancer. Bonus tip? Combining tomatoes with healthy fats boosts absorption of tomatoes' phytochemicals!

Is this easy Tuscan chicken good for meal prep?

Yes! While you can make this pretty quickly without prepping ahead, I recommend doing a bit of meal prep if you plan to serve this as a weeknight meal.

To prep ahead, mince the garlic and chop the shallots. Cut chicken breasts in half lengthwise.

With the minimal chopping done, this easy Tuscan chicken will come together so quickly!

Easy Tuscan Chicken Meal Prep

Can I make this healthy Tuscan chicken dairy-free?

Yes! You have a couple of options to make this healthy Tuscan chicken dairy-free.

Feel free to simply omit the heavy cream. Add a bit more broth if you like. The dish won't be creamy but it will still be totally delicious!

Alternatively, you can sub cashew cream for the heavy cream. Cashew cream is easy to make and works quite well as a dairy-free alternative. You can read all about my simple method for making cashew cream here!

Looking for more dairy-free alternatives? Watch my video: 10 Dairy-Free Alternatives to Your Favorite Foods! You can also read my tips on creating a dairy-free meal plan here!

More Tips on Making Healthy Tuscan Chicken

My healthy Tuscan chicken is delicious as-is but if you need to make it gluten free, paleo, etc., I'm here for you! Here are some tips on customizing this recipe to make it work for you:

  • Make it Gluten Free: If you can't find gluten free orzo at your local grocery store, you can buy it online here! Feel free to sub a different small pasta, like gluten free macaroni noodles, instead.
  • Make it Paleo: You have a few options for making this Tuscan chicken paleo. First, you can try this grain-free, paleo-friendly orzo, made from casava. You can also simply omit the orzo and enjoy the chicken on its own. Finally, feel free to serve over cauli rice!
  • Sun Dried Tomatoes: If you can only find dry sun dried tomatoes, not the kind in oil, you can make that work! Cover the sun dried tomatoes with water or broth and microwave for 2 minutes. Let sit for 5-10 minutes, drain and then use as you would the oil-packed sun dried tomatoes!
  • Sub for Orzo: Orzo is delicious here but, as you cook the orzo separately rather than all in one pot, you can easily serve the chicken and sauce over a different type of pasta or even a different grain. Serve over spaghetti, rice, quinoa, cauli rice, etc. Feel free to raid your pantry for what you already have!

I want more meal prep chicken breast recipes!

If you're like me, you can never have too many ways to meal prep chicken! It's just so versatile. I've come up with dozens of meal prep chicken breast recipes over the years but these are some of my very favorites:

Easy Chicken Lo Mein

Easy Chicken Lo Mein

So much better than takeout, this easy chicken lo mein is a major crowd-pleaser. The homemade sauce is simple, borderline addictive and SO much healthier than a bottled or restaurant variety.

The recipe calls for bell pepper, snow peas, carrots and mushrooms but it's flexible in terms of which vegetables you choose to include. You'll find tips on making this gluten free as well!

Chicken Verde Recipe

Slow Cooker Chicken Verde

My slow cooker chicken verde is the kind of versatile meal prep recipe you just might find yourself making week after week. It's super easy and it works just as well for an easy packed lunch as for a weeknight dinner entree. Make tacos, top a salad or serve in a rice bowl – you can't go wrong!

The best part? All you have to do is season the chicken and toss it in the slow cooker with a jar of salsa. It could not be any easier!

Thai Curry Soup Recipe

Healthy Thai Curry Soup Recipe

This healthy Thai curry soup is one of my personal favorite recipes. The fresh ginger and Thai curry paste give it so much flavor. Serve on its own or over rice or noodles.

Bonus? This recipe is great for freezer meal prep!

Want even more ideas for meal prep chicken? Make sure to check out the roundup of my 20 BEST Shredded Chicken recipes!

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Allison Schaaf Chef, Prep Dish

Prep Dish is a gluten-free, paleo, and keto meal planning website. Celebrity personal chef & dietitian Allison Schaaf thoughtfully crafts each plan using her own well-tested recipes. Each meal plan allows you, the home cook, to spend only 2-3 hours preparing a week’s worth of crave-worthy, healthy meals using seasonal, whole foods (nothing processed!). We aim to save you time while keeping your family’s taste buds happy.

Along with a weekly menu, you’ll get a printable grocery list and recipes for prep day — just one day of preparation yields scrumptious, good-for-you dishes all week long. Learn more…

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