Ingredients:
- 18 oz Boneless, Skinless, Chicken Breast cut into strips
- ½ tsp Italian Seasoning
- ½ tsp Thyme dried or fresh
- ¼ tsp Black Pepper
- ½ tsp Garlic Powder
- ½ Lemon Juiced
- ½ tbsp Extra Virgin Olive Oil
- 1 Red Onion Cut into large chunks (about 200 grams)
- 20 Cherry Tomatoes (1 pint)
- 3 cloves Fresh Garlic sliced, (about 15 grams)
- 1 tbsp Capers
- 1 tbsp Unsalted Butter
- 4 cups Baby Spinach (about 80 grams)
- ½ tsp Red Pepper Flake
- ½ tsp Sea Salt
Instructions Italian Chicken Skillet:
- Heat a large skillet with a lid to medium heat.
- While the pan is heating cut your chicken breast into strips and season with Italian seasoning, thyme, black pepper, garlic powder, and juice from 1/2 of a lemon.
- Once the pan is hot add the oil to the pan, then immediately add the chicken to the pan, arranging in an even layer. Cook on medium heat for 2 minutes, just enough to get a little color on that side of the chicken. After 2-3 minutes, flip the chicken strips over to the opposite side.
- As soon as you flip the chicken over, add the red onions, cherry tomatoes, garlic cloves, and capers to the pan. Spreading these ingredients over top of the chicken and between the strips. Cover with a lid and cook for 4 minutes, reducing the heat to medium-low.
- After 4 minutes, flip the chicken one last time, cover with a lid and cook for another 2-3 minutes. Until the chicken is fully cooked through.Check to ensure the chicken is fully cooked by cutting one of the large pieces in half and make sure there is no pink. If still pink, cook for another minute or two.If not pink, remove the chicken from the pan and set aside while you make a quick sauce. Leaving all other ingredients in the pan.
- Now add the butter and spinach to the pan with your tomatoes and onions. Stir everything together until the spinach has wilted and butter has melted.
- Add the chicken back into the pan, cover with a lid, and cook for 1 more minute, just to heat the chicken back up some.
- Season with red pepper flake and a little bit of salt. Serve and enjoy!
Italian Chicken Skillet
Ingredients
- 18 oz Boneless, Skinless, Chicken Breast cut into strips
- ½ tsp Italian Seasoning
- ½ tsp Thyme dried or fresh
- ¼ tsp Black Pepper
- ½ tsp Garlic Powder
- ½ Lemon Juiced
- ½ tbsp Extra Virgin Olive Oil
- 1 Red Onion Cut into large chunks (about 200 grams)
- 20 Cherry Tomatoes (1 pint)
- 3 cloves Fresh Garlic sliced, (about 15 grams)
- 1 tbsp Capers
- 1 tbsp Unsalted Butter
- 4 cups Baby Spinach (about 80 grams)
- ½ tsp Red Pepper Flake
- ½ tsp Sea Salt
Instructions
- Heat a large skillet with a lid to medium heat.
- While the pan is heating cut your chicken breast into strips and season with Italian seasoning, thyme, black pepper, garlic powder, and juice from 1/2 of a lemon.
- Once the pan is hot add the oil to the pan, then immediately add the chicken to the pan, arranging in an even layer. Cook on medium heat for 2 minutes, just enough to get a little color on that side of the chicken. After 2-3 minutes, flip the chicken strips over to the opposite side.
- As soon as you flip the chicken over, add the red onions, cherry tomatoes, garlic cloves, and capers to the pan. Spreading these ingredients over top of the chicken and between the strips. Cover with a lid and cook for 4 minutes, reducing the heat to medium-low.
- After 4 minutes, flip the chicken one last time, cover with a lid and cook for another 2-3 minutes. Until the chicken is fully cooked through. Check to ensure the chicken is fully cooked by cutting one of the large pieces in half and make sure there is no pink. If still pink, cook for another minute or two. If not pink, remove the chicken from the pan and set aside while you make a quick sauce. Leaving all other ingredients in the pan.
- Now add the butter and spinach to the pan with your tomatoes and onions. Stir everything together until the spinach has wilted and butter has melted.
- Add the chicken back into the pan, cover with a lid, and cook for 1 more minute, just to heat the chicken back up some.
- Season with red pepper flake and a little bit of salt. Serve and enjoy!
Nutrition
This Italian Chicken Skillet is a quick and easy one-pot meal, loaded with protein and low in carbs! It’s a delicious way to hit your protein goals for the day! Have dinner ready and on the table in 25 minutes or less!
Macro Adjustments:
Below outlines the items in each macro group that are easily adjustable to meet your specific macro goals.
Fat:
The fat in this recipe comes from the butter and the oil. If you are looking to increase the fat I would not recommend increasing either as that would make the recipe a little greasy. I would recommend using Boneless Skinless Chicken Thighs instead of breast, as the thighs have a slightly higher fat content. If you are looking to decrease the fat you could reduce the butter, or even remove it altogether, but this will leave the recipe with a little less sauce.
Carbohydrates:
This is a relatively low carb recipe, therefore, I would not recommend reducing the carbs. However, if you want to increase the carbs this recipe would go AMAZING over your favorite pasta, rice, farro, or really any grain.
Protein:
Chicken breast is a great source of protein and easily adjusted.
Meal Prep
Yes, this is a great meal prep recipe and will last in your fridge for about 6 days. For reheating I always recommend on the stove and adding a few tablespoons of water or chicken stock to add moisture back into this dish. However, a microwave works just fine, it may dry the recipe out a little. You could try wrapping your dish in a damp paper towel while re-heating, this helps to keep the ingredients moist.
Freezer Friendly:
Yes, this recipe is freezer-friendly. You will want to allow it to defrost overnight. For reheating you will want to follow the directions above: adding a little water or chicken stock to put moisture back into the recipe.
Check out my tips for Reheating and Freezing food.
