Creamy Sun-Dried Tomato Chicken

This Italian dinner recipe combines authentic flavors with modern cooking techniques. Ready in 35 minutes, serves 4 people. Serve over zucchini noodles, whole grain pasta, or brown rice with a side of steamed broccoli or roasted asparagus.

Cuisine: Italian Type: Dinner Time: 35 min Servings: 4 Calories: 312 per serving
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Nutrition Information

Each serving contains approximately 312 calories and 46.0g of protein. Macronutrients include 14.0g carbohydrates and 8.0g fats per serving.

Per Serving

Calories
312
Protein
46.0g
Carbohydrates
14.0g
Fats
8.0g

Total

Calories
1248
Protein
184.0g
Carbohydrates
56.0g
Fats
32.0g

Ingredients

This recipe requires 11 ingredients. All ingredients are commonly available at grocery stores.

  • 1.5 lb Boneless Skinless Chicken Breast
    cut into 1-inch bite-sized pieces, trimmed of visible fat
  • 1.0 tbsp Extra Virgin Olive Oil
    for sautéing
  • 1.0 whole Yellow Onion
    small size, finely diced
  • 3.0 clove Garlic
    minced
  • 0.5 cup Sun-Dried Tomatoes
    dry-packed (hydrated) or oil-packed (drained well and rinsed), julienned
  • 1.0 cup Low Sodium Chicken Broth
    fat-free
  • 1.0 tsp Italian Seasoning
    salt-free blend preferred
  • 5.0 oz Fresh Baby Spinach
    washed
  • 0.5 cup Plain Greek Yogurt
    2% or non-fat, at room temperature (to prevent curdling)
  • 2.0 tbsp Parmesan Cheese
    grated, for garnish
  • 2.0 tbsp Fresh Basil
    chopped, for garnish

Instructions

Follow these 7 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Mise en Place & Preparation

  1. Remove 0.5 cup (120g) of plain Greek yogurt from the refrigerator to reach room temperature; this is critical to prevent curdling later.
  2. Gather equipment: Large skillet or sauté pan, cutting board, chef's knife, tongs, measuring cups and spoons.
  3. Trim 1.5 lb (680g) of chicken breast of visible fat and cut into 1-inch (2.5cm) bite-sized pieces.
  4. Finely dice 1 small yellow onion and mince 3 garlic cloves.
  5. Julienne (slice into thin strips) 0.5 cup (60g) sun-dried tomatoes. If oil-packed, drain and rinse well first.
  6. Measure out 1 cup (240ml) chicken broth, 1 tsp (5ml) Italian seasoning, 2 tbsp (15g) grated Parmesan, and chop 2 tbsp (6g) fresh basil.
  7. Ensure 5 oz (140g) baby spinach is washed and accessible.

2. Sear the Chicken

  1. Heat 1 tbsp (15ml) olive oil in the large skillet over medium-high heat until shimmering.
  2. Add the chicken pieces in a single layer (do in batches if necessary to avoid overcrowding).
  3. Cook chicken undisturbed for about 3-4 minutes until golden brown on one side.
  4. Flip and cook for another 2-3 minutes until cooked through (internal temp 165°F/74°C).
  5. Remove chicken from the pan and set aside on a plate; do not wipe the pan.

3. Sauté Aromatics

  1. Reduce heat to medium. Add the diced yellow onion to the same skillet.
  2. Sauté onions, stirring occasionally, until soft and translucent.
  3. Add minced garlic and julienned sun-dried tomatoes. Stir constantly to prevent burning the garlic.

4. Simmer Base

  1. Pour in 1 cup (240ml) chicken broth to deglaze the pan, scraping up any browned bits from the bottom.
  2. Stir in 1 tsp (5ml) Italian seasoning.
  3. Simmer gently until the liquid reduces slightly.

5. Wilt Spinach

  1. Add 5 oz (140g) fresh baby spinach to the skillet.
  2. Stir gently until the spinach is fully wilted and incorporated into the liquid.

6. Create Creamy Sauce

  1. Remove the skillet completely from the heat source. This is essential to prevent the yogurt from separating.
  2. Wait 30-60 seconds to let the extreme heat dissipate slightly.
  3. Stir in the room-temperature Greek yogurt and 2 tbsp (15g) Parmesan cheese until smooth and creamy.

7. Combine & Finish

  1. Add the cooked chicken (and any juices from the plate) back into the pan.
  2. Toss everything together to coat the chicken in the creamy sauce.
  3. Sprinkle with fresh chopped basil.

Plating

  1. Place a neatly portioned mound of your chosen base (zucchini noodles, whole grain pasta, or brown rice) in the center of a wide, shallow pasta bowl.
  2. Spoon the chicken and creamy sun-dried tomato sauce generously over the base, arranging the chicken pieces slightly off-center to create height.
  3. Ensure the colorful elements—sun-dried tomatoes and spinach—are visible on top rather than hidden underneath the chicken.
  4. Drizzle a small amount of the remaining sauce around the perimeter of the base ingredients to add moisture and visual contrast.
  5. Dust the top with grated Parmesan cheese, followed by a scattering of chopped fresh basil dropped from a slight height for a natural look.
  6. Wipe the rim of the bowl with a clean, damp cloth to remove any drips or smudges before serving.

Family Beverage

Sparkling water infused with fresh basil and lemon slices

Alcohol Beverage

Chilled Sauvignon Blanc or Pinot Grigio

Serving Suggestions

Serve over zucchini noodles, whole grain pasta, or brown rice with a side of steamed broccoli or roasted asparagus.

Notes

Replaced heavy cream with plain Greek yogurt for a protein-rich, lower-fat sauce; ensure to remove the pan from heat before adding yogurt to prevent curdling. Use dry-packed sun-dried tomatoes or drain oil well to reduce calories. Contains milk and sulfites.

Storage

Allow the chicken and sauce to cool completely to room temperature within two hours to prevent bacterial growth. Transfer to a clean, airtight container and store in the coldest part of the refrigerator for up to 3 days. The yogurt sauce may thicken significantly when chilled; simply stir gently when reheating.

Freezing

Freeze in airtight, freezer-safe containers for up to 2 months. Note that the yogurt-based sauce may separate or become slightly grainy after freezing, which affects texture but not safety. Thaw completely in the refrigerator overnight. Reheat gently over low heat, stirring constantly, and whisk in a teaspoon of warm water or broth to help smooth out the sauce.

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