Creamy Tuscan Chicken

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 35 minutes

材料

1 1/2 pounds (700 grams) large boneless and skinless chicken breasts

1 teaspoon salt ((adjust to your tastes))

3/4 teaspoon black cracked pepper ((adjust to your tastes))

1 1/2 teaspoons paprika

1 1/2 teaspoons onion powder

3 tablespoons reserved sun dried tomato oil (or olive oil, divided)

For The Sauce:

2 tablespoons minced garlic (6 cloves)

5 oz 150g jarred sun dried tomato strips in oil (drained (reserve 3 tablespoons of oil for cooking))

1 teaspoon Dijon mustard

1 1/2 cups heavy or thickened cream ((or evaporated milk for lower calorie/fat))

3 cups spinach

1/2 cup fresh grated Parmesan cheese

2 tablespoons fresh chopped parsley (to serve)

手順

Season chicken with salt, pepper, paprika and onion powder.

Heat 2 tablespoons of the reserved sun dried tomato oil in a large skillet over medium-high heat. Sear the chicken for 6-8 minutes each side, or until golden and cooked through (work in batches if your pan isn't large enough). Transfer to a warm plate; set aside.

Add the remaining oil into the pan and fry the garlic until fragrant (about 30 seconds to 1 minute), then add in the sun dried tomatoes. Fry for 1-2 minutes to release their flavours. Mix the Dijon through all of the flavours.

Reduce heat to low-medium heat, add the cream (or evaporated milk) and bring to a gentle simmer, while stirring occasionally. Season with salt and pepper to your taste.

Add in the spinach leaves and allow to wilt in the sauce, then add in the parmesan cheese. Allow sauce to simmer for a further minute until cheese melts through the sauce.

Add the chicken back into the pan; top with parsley and serve over pasta, rice or steamed veg.

栄養

• カロリー: 683 kcal
• 脂肪総量: 47 g
• 飽和脂肪: 21 g
• コレステロール: 242 mg
• ナトリウム: 1133 mg
• 炭水化物総量: 7 g
• 食物繊維: 3 g
• 糖質総量: 4 g
• タンパク質: 45 g