If you're looking for a high protein meal that is both easy to make and full of flavor, then this recipe for Creamy Tuscan Butter Chicken is the perfect option. The combination of seasoned chicken breast and a creamy sauce made with low-fat dairy products makes for a delicious and filling meal that will help you meet your daily protein needs.

Serves : 4

Ingredients:

• 600g raw chicken breast, diced into cubes
• 1 tablespoon oregano
• 1 tablespoon olive oil
• 1 tablespoon garlic powder
• 1 tablespoon cumin
• 1 teaspoon chili flakes
• 30g light butter
• 1 tablespoon garlic paste
• 1 chopped onion
• 1 tablespoon tomato paste
• 200ml skimmed milk
• 60g low-fat cream cheese
• Handful of spinach
• Salt and pepper to taste
• 200g uncooked rice

Instructions:

1. Season the diced chicken breast with oregano, olive oil, garlic powder, cumin, and chili flakes. Mix well.

2. Cook the chicken in a pan for 10-15 minutes on high heat, or bake it in an oven or air fryer for 15 minutes at 220°C.

3. In a separate pan, melt the light butter on low heat.

4. Add garlic paste and chopped onion, and cook until the onion becomes translucent.

5. Add tomato paste, skimmed milk, and low-fat cream cheese. Stir well until the cream cheese has melted.

6. Add a handful of spinach to the pan and cook until it wilts.

7. Add the cooked chicken to the pan and stir well.

8. Let the mixture simmer on low heat until it becomes rich and creamy.

9. Meanwhile, boil 200g of uncooked rice until cooked.

10. Serve the creamy Tuscan butter chicken over a bed of cooked rice and enjoy your high protein meal!

This recipe should yield approximately 4 servings, each containing around 40-45g of protein per serving, making it a great option for anyone looking to increase their protein intake while enjoying a delicious and filling meal.

Variations:

There are many ways to customize this recipe to suit your tastes and preferences. Here are a few ideas to get you started:

• Add some diced bell peppers or mushrooms to the pan while cooking the onion and garlic for some extra flavor and nutrition.
• Swap out the spinach for kale or collard greens for a different twist on the classic recipe.
• Use different herbs and spices to season the chicken, such as basil, thyme, or smoked paprika, for a different flavor profile.
• Use different types of rice, such as brown rice or quinoa, for a healthier twist on the dish.

Nutrition:

This recipe provides a high amount of protein, with each serving containing around 40-45g of protein, depending on the size of the chicken breast used. It is also relatively low in fat and calories, thanks to the use of light butter, skimmed milk, and low-fat cream cheese. The addition of spinach also provides some extra vitamins and minerals, making this a nutritious and well-rounded meal option. However, if you are watching your sodium intake, you may want to use less salt or look for low-sodium versions of some of the ingredients.

The nutrition values for one serving of this Creamy Tuscan Butter Chicken recipe, assuming it serves 4, are as follows:

Calories: 442 Protein: 43g Carbohydrates: 37g Fat: 12g Saturated Fat: 5g Cholesterol: 134mg Sodium: 483mg Potassium: 807mg Fiber: 2g Sugar: 4g Vitamin A: 30% Vitamin C: 10% Calcium: 20% Iron: 14%

Note that the nutrition values may vary depending on the specific ingredients used and the serving size. Also, the values may be higher or lower depending on the type of rice used and the amount of seasoning added to the dish. It's always a good idea to check the labels of the ingredients you use to ensure that you are getting accurate nutrition information.