Light Tuscan Garlic Chicken Recipe

Name: Light Tuscan Garlic Chicken
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 6 ounces whole wheat linguine; 20 asparagus spears, trimmed; 1 tablespoon chopped fresh oregano; 1 tablespoon chopped fresh basil; 1 tablespoon chopped fresh thyme; 1 tablespoon salt; 2 teaspoons freshly ground black pepper; 4 (3 ounce) skinless, boneless chicken breast halves, pounded thin; olive oil cooking spray; 2 teaspoons olive oil, divided; 1 red bell pepper, cut into matchstick-sized pieces; 3 cloves garlic, minced; 2 cups low-fat buttermilk; 1/2 cup white wine; 1 tablespoon all-purpose flour; 1/2 pound fresh spinach; 1/3 cup grated Parmesan cheese

Servings: persons

6 ounces whole wheat linguine
20 asparagus spears, trimmed
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh thyme
1 tablespoon salt
2 teaspoons freshly ground black pepper
4 (3 ounce) skinless, boneless chicken breast halves, pounded thin
olive oil cooking spray
2 teaspoons olive oil, divided
1 red bell pepper, cut into matchstick-sized pieces
3 cloves garlic, minced
2 cups low-fat buttermilk
1/2 cup white wine
1 tablespoon all-purpose flour
1/2 pound fresh spinach
1/3 cup grated Parmesan cheese

1
Bring a large pot of lightly salted water to a boil. Cook linguine at a boil until tender yet firm to the bite, 10 to 12 minutes; drain.
2
Bring a second pot of water to a boil. Cook asparagus until bright green, about 3 minutes. Remove asparagus using tongs and immediately dunk in cold water.
3
Mix oregano, basil, thyme, salt, and pepper in a small bowl. Spray chicken breasts with cooking spray; rub herb mixture into chicken.
4
Heat 1 teaspoon olive oil in a skillet over medium-high heat; cook chicken in the hot oil until lightly browned and no longer pink in the center, about 3 minutes per side.
5
Heat remaining 1 teaspoon olive oil in a saucepan over medium-high heat; cook and stir red bell pepper and garlic in the hot oil until fragrant, about 1 minute. Stir buttermilk, wine, and flour into red bell pepper mixture; cook and stir until sauce is thickened, 2 to 4 minutes. Add spinach; cook until spinach wilts, 2 to 3 minutes. Stir Parmesan cheese into sauce until melted.
6
Run hot water over asparagus to warm. Evenly divide linguine among serving plates; top with sauce, asparagus, and chicken.

1190

kcal

Calories

101

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.
A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 17 ingredients. The key ingredients include: 6 ounces whole wheat linguine, 20 asparagus spears, trimmed, 1 tablespoon chopped fresh oregano, 1 tablespoon chopped fresh basil, and more.

Yes, Light Tuscan Garlic Chicken falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Light Tuscan Garlic Chicken

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions