Healthy Tuscan Chicken

Name: Healthy Tuscan Chicken
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Cuisine: European, Italian, Mediterranean
Ingredients: 1 tsp olive oil; 1 tbsp Dijon mustard; 1 tsp Italian seasoning; 4 chicken thighs; 1.5 tbsp butter; 1 large shallot, diced; 3 cloves garlic, diced; 1/2 tsp red pepper flakes; 1/2 cup sun-dried tomatoes; 14 oz artichoke hearts; 1 cup barley; 1/2 cup cooking wine; 2 tsp Dijon mustard; 2 tsp fresh thyme; 3 cups chicken stock; 1/3 cup heavy cream; 3 cups fresh spinach; 1/3 cup Parmesan; 1/4 cup fresh basil; 2 tsp lemon juice

8 steps

Prep:10minCook:45min

Whenever I leave dinner up to my partner, I know I'm in for a creamy, buttery, and rich meal. But let's be real, it's not always the healthiest! With a few modifications, we managed to find the balance between indulgence and nutrition so that we can both feel good after our meal. Ingredients for your follicular phase: chicken, artichoke, barley, lemon

Updated at: Thu, 17 Aug 2023 09:49:59 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories768.6 kcal (38%)

Total Fat39.2 g (56%)

Carbs66.8 g (26%)

Sugars8.7 g (10%)

Protein39 g (78%)

Sodium1025.6 mg (51%)

Fiber15.4 g (55%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Brush Dijon mustard onto the chicken thighs. Season each side with salt, pepper, and Italian seasoning.

Step 2

In a large skillet, heat olive oil over medium-high heat. Sear the chicken thighs for 1-2 minutes on each side. Add 1/4 tbsp of butter on each side of the sear, and baste the chicken with it. After both sides have been seared, remove and set aside. It will cook further later.

Step 3

In the same pan, add 1 tbsp butter, the diced shallot, garlic, and red pepper flakes. Cook for about 5 minutes. Add in sun-dried tomato and your pearl barley and toast for 1-2 minutes.

Step 4

Add in white wine to deglaze the pan, and mix until it cooks off.

Step 5

Stir in Dijon mustard, fresh thyme, chicken broth, and your artichoke hearts (no brine). Bring to a boil, then reduce the heat to a simmer and let it cook for 30 minutes. Add the chicken after 10 minutes, so that it can continue cooking for 20.

Step 6

Remove the chicken and slice it into thin strips.

Step 7

Stir in heavy cream, Parmesan, spinach, basil, and lemon juice. Season with salt and pepper as necessary.

Step 8

Serve with sliced chicken breasts and garnish with basil.