Delightful Chicken in Sun-Dried Tomato Creamy Sauce: A Flavorful, Healthy Meal
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
This creamy sun-dried tomato chicken dish combines tender chicken breasts with a rich, flavorful sauce. Perfect for a delicious and healthy meal that’s easy to make!
Ingredients
- 4 boneless, skinless chicken breasts
- Salt and pepper, to taste
- 1 tablespoon olive oil
- 1 cup sun-dried tomatoes, chopped
- 1/2 cup chicken broth
- 1 cup heavy cream or coconut cream (for a dairy-free option)
- 1/2 cup grated Parmesan cheese
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- Fresh basil or parsley for garnish
Instructions
- Season the chicken breasts with salt and pepper on both sides.
- In a large skillet, heat the olive oil over medium heat. Add the chicken breasts and cook for 5-7 minutes per side, until golden and cooked through. Remove from the skillet and set aside.
- In the same skillet, add the minced garlic and chopped sun-dried tomatoes. Sauté for about 1 minute until fragrant.
- Pour in the chicken broth and bring to a simmer, scraping any browned bits from the bottom of the skillet.
- Stir in the heavy cream (or coconut cream) and grated Parmesan cheese. Add Italian seasoning and simmer for 5-7 minutes until the sauce has thickened slightly.
- Return the chicken breasts to the skillet, spooning the sauce over them. Simmer for an additional 2-3 minutes to warm the chicken through.
- Garnish with fresh basil or parsley and serve hot.
Notes
This dish pairs wonderfully with pasta, rice, or steamed vegetables. Use coconut cream for a dairy-free option!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Italian
Nutrition
- Calories: 450 kcal
- Sodium: 600mg
- Fat: 30g
- Carbohydrates: 8g
- Fiber: 3g
- Protein: 35g
Introduction
Let’s be honest: sometimes you just want comfort food. But comfort food doesn’t have to mean unhealthy! Emma Lafifi’s take on Creamy Sun-Dried Tomato Chicken brings together the richness of a creamy sauce with the goodness of high-quality protein, herbs, and, of course, those punchy sun-dried tomatoes that add a little magic to every bite.
Imagine the scene: tender chicken, simmered to juicy perfection, then bathed in a decadent, tangy sauce that somehow manages to be both creamy and zesty. It’s the kind of meal that can turn a regular Tuesday into a “Yes, I deserve this” dinner celebration. Whether you’re hosting friends or treating yourself, this dish delivers. Let’s jump into every savory detail, from the fresh ingredients to the plate-pairing possibilities that make this meal unforgettable.
Ingredients Breakdown
1. Chicken Breasts (4 boneless, skinless):
Choose the best chicken you can find, whether that’s organic, free-range, or from a trusted local farm. Quality really makes a difference in this recipe. Chicken breasts work well for a leaner option, but if you prefer a juicier, more flavorful cut, chicken thighs bring a slightly richer flavor to the sauce.
2. Sun-Dried Tomatoes (1/2 cup):
Ah, the star of the show! Sun-dried tomatoes are intense and tangy, packing a wallop of flavor in a small bite. You can find them either dry or in jars packed with oil. If using the oil-packed variety, drain them well to avoid an overly greasy sauce, though you can save a bit of that oil for sautéing if you want a little extra tomato punch.
3. Heavy Cream (1 cup):
Cream adds a luxurious texture that brings the whole dish together. For a lighter take, swap this out with half-and-half or a mixture of milk and Greek yogurt. This substitution keeps the sauce creamy but cuts down on the fat content if you’re watching your intake.
4. Low-Sodium Chicken Broth (1 cup):
The broth is crucial for adding depth without overpowering saltiness. Feel free to go for homemade stock if you have it—it’s richer and brings more complexity.
5. Onion (1 small, finely chopped):
A finely chopped onion brings a subtle sweetness and a depth of flavor that builds the sauce’s base. Yellow onions work well here, as they add mild sweetness without dominating the dish.
6. Garlic (3 cloves, minced):
Nothing says flavor like fresh garlic! Three cloves give this dish a savory kick without being too overpowering. For a milder garlic flavor, you could roast the garlic before adding it to the skillet.
7. Olive Oil (2 tablespoons):
This is your go-to oil for getting that perfect sear on the chicken. Plus, it’s heart-healthy and adds a subtle fruity flavor that enhances the dish’s Mediterranean feel.
8. Parmesan Cheese (1/4 cup, grated):
Parmesan melts into the sauce for a cheesy, savory element that’s irresistible. Try to use freshly grated cheese instead of pre-grated for a smoother, creamier texture.
9. Dried Basil (1 teaspoon):
Dried basil gives the sauce an aromatic, earthy note. If you have fresh basil on hand, add a few extra leaves on top as a garnish for a bright, fresh flavor.
10. Dried Oregano (1/2 teaspoon):
Oregano complements the basil and sun-dried tomatoes with its warm, slightly peppery undertones.
11. Salt and Pepper to Taste:
Seasoning the chicken well is key to getting all those flavors to pop. Keep in mind, you can always add more—so start with a small amount and taste as you go!
Extended Preparation Method
Step 1: Prepping Your Chicken
First up, get those chicken breasts ready! Season both sides generously with salt and pepper. Warm the olive oil in a large skillet over medium-high heat. Once hot, carefully lay each chicken breast into the skillet, cooking for 5-7 minutes per side. You want them to get nice and golden, with a crisp exterior, but avoid crowding the pan. Set the cooked chicken aside and take a moment to admire that golden-brown crust.
Step 2: Building Your Sauce Base
Without cleaning the skillet, reduce the heat to medium. Add your chopped onion and let it sauté for about 3-4 minutes, until soft and translucent. Don’t rush this step! The onion’s caramelization adds a subtle sweetness. Next, toss in the minced garlic and let it cook for just a minute—enough to release its fragrance.
Step 3: Adding Depth with Tomatoes and Broth
Add the sun-dried tomatoes to the skillet, stirring them around for a minute or two. Then, pour in the chicken broth. Bring everything to a gentle simmer, allowing the flavors to meld for 5 minutes. This part is crucial for building layers of flavor in the sauce.
Step 4: Creaminess Unleashed
Lower the heat to avoid curdling, and slowly stir in the heavy cream. Watch the sauce transform into a beautiful, creamy mixture. Add the grated Parmesan, dried basil, and oregano, and stir until the cheese has melted into the sauce. You’re looking for a smooth, thick texture that coats the back of a spoon.
Step 5: Bringing It All Together
Nestle the cooked chicken breasts back into the skillet, spooning the sauce over each piece. Let everything simmer for an additional 5 minutes so the chicken can soak up all that creamy, tangy goodness. Adjust the seasoning with a final pinch of salt and pepper if needed.
Step 6: Plating Like a Pro
Ready to serve? Garnish with a sprinkle of fresh basil or extra Parmesan for a pop of color. This dish shines on its own, but it also pairs perfectly with pasta, rice, or even a light, crunchy side salad.
Perfect Pairings
This recipe begs for some complementary sides and beverages. Here are a few ideas:
- Side Suggestions:
- Creamy mashed potatoes
- Garlic roasted broccoli
- Spinach orzo salad with lemon vinaigrette
- Drink Pairings:
- Wine: A chilled Pinot Grigio or Chardonnay balances the creaminess well.
- Non-Alcoholic: Sparkling water with a hint of lime and fresh basil keeps the meal refreshing.
Health Benefits in Depth
This dish doesn’t just taste good; it’s packed with nutritional benefits that make it a well-rounded, satisfying meal.
1. Lean Protein from Chicken:
Chicken breasts provide a lean source of protein, ideal for muscle maintenance and repair. Plus, they’re low in fat, making this dish heart-healthy and figure-friendly.
2. Healthy Fats from Olive Oil and Cream:
While cream adds richness, using olive oil as the cooking fat ensures you get a dose of heart-healthy monounsaturated fats. If you’re watching your fat intake, a half-and-half swap works just as well!
3. Vitamins and Antioxidants from Tomatoes and Herbs:
Sun-dried tomatoes are a concentrated source of antioxidants like lycopene, which supports heart health. Herbs like basil and oregano add not just flavor but also a variety of vitamins and minerals.
4. Bone-Boosting Benefits from Parmesan:
Dairy products like Parmesan cheese are packed with calcium, essential for bone health. So, indeed, you could say that the cheese in this sauce offers more than just great taste.
Emma’s Top Tips & Creative Twists
1. Get Creative with Creaminess
Experiment with different creamy elements—think coconut milk for a dairy-free twist or crème fraîche for a tangy upgrade.
2. Amp Up the Garlic
Love garlic? Try roasting a whole bulb and mashing it into the sauce for a milder, sweet garlic infusion.
3. Add a Touch of Spice
For a bit of extra heat, add a sprinkle of red pepper flakes. The spicy kick balances out the creamy sauce perfectly.
4. Make It Meal-Prep Friendly
This dish can be made in advance and kept in the fridge for up to three days. It actually tastes even better as the flavors have more time to meld!
5. Freeze for Future Feasts
This meal freezes beautifully, so make a double batch. Just pop it in a freezer-safe container, and you’ll have a delicious dinner ready to go for those busy nights.
Conclusion: A Comforting Classic, Reinvent
Emma Lafifi’s Creamy Sun-Dried Tomato Chicken isn’t just another recipe; it’s a full-on flavor experience that brings a bit of joy to your plate. Balancing creamy comfort with health-conscious ingredients, this dish is perfect for everything from weeknight dinners to weekend gatherings.
So go ahead—grab those ingredients, fire up the skillet, and treat yourself to a dish that’s equal parts indulgent and nutritious. With this recipe in your cooking repertoire, you’ll always have a meal on hand that’s guaranteed to impress, delight, and satisfy. Cheers to cooking that’s both wholesome and delicious!