Elizabeth Carder’s Tuscan Chicken Bake is a testament to the dedication and foresight she brings to her weekly routine, ensuring both her health goals and culinary delights align seamlessly. As Sunday unfolds as her designated day for weigh-ins, measurements, grocery shopping, and meal prep, the Tuscan Chicken Bake emerges as a star in her carefully curated repertoire.

This flavorful dish, masterfully crafted by Stay Fit Mom’s (Krista Pool) TikTok inspiration, offers not just a delightful taste but also a nutritional powerhouse. With 6 points, 380 calories, and an impressive 41.1g of protein per bowl, it becomes a cornerstone of Elizabeth’s weekly meal plan, providing both satisfaction and nourishment.

The preparation involves an artful combination of ingredients in each bowl, from the aromatic basmati rice and tomato sauce to the creamy plain, non-fat Greek yogurt. Sun-dried tomatoes, chicken broth, spinach, and diced asparagus contribute to a vibrant and texturally rich medley.

The seasoned 25oz diced boneless, skinless chicken breast brings the heartiness to each bowl, perfectly complemented by a blend of oregano, garlic powder, and salt and pepper. A stint in the oven at 350°F for 40 minutes allows these flavors to meld into a savory masterpiece.

Topping each bowl with a touch of grated Parmesan post-bake adds a final layer of indulgence, making each serving a culinary delight. The cooling, covering, and refrigerating step post-cooking not only allows the flavors to deepen but also makes these Tuscan Chicken Bowls a convenient and satisfying option for quick lunches throughout the week.

Elizabeth’s commitment to mindful meal preparation, coupled with the flavorful prowess of the Tuscan Chicken Bake, serves as an inspiration for those seeking both health-conscious and enjoyable culinary experiences. This dish embodies the fusion of convenience, nutrition, and delectable taste, making it a perfect addition to any well-rounded meal plan. Bon appétit!

 

Tuscan Chicken Bake

Thanks to Elizabeth Carder For recipe and photo… Sunday is my official weigh in and measurement day. It is also my grocery shopping and meal prep day to ensure I am on track for the week ahead. I put beef stew (6 points) in the crockpot for tonight’s dinner while I tackled lunches and prepped snacks and veggies for future dinners.

This week is another hit from Stay Fit Mom (Krista Pool) on TikTok:

Tuscan Chicken Bake
I prepped 10 bowls (5 for me and 5 for my husband). They come to 6 points each and, for those counting additional info, 380 calories per bowl and an impressive 41.1g of protein per bowl.

Recipe for 5 bowls (of course double if you’re prepping like me):

In each bowl stir together:
-3 Tbsp rinsed basmati rice

  • 2 Tbsp tomato sauce
  • 1 tbsp plain, non-fat Greek yogurt
  • 12g Sun dried tomatoes (I used Sun-Dry brand in oil and drained)
  • 1/4c chicken broth
  • 20g spinach (I used frozen)
  • 20g asparagus, diced

Season 25oz of diced boneless, skinless chicken breast with 2 tsp oregano, 2 tsp garlic powder and salt and pepper to taste.

Place 5oz of chicken in each bowl and bake at 350 for 40 minutes.

Once ton, top with 5.5g (about 1 tsp) grated Parmesan. Let cool, cover, and refrigerate.

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By Admin

Welcome! I’m Anosh the owner and founder of Low Carb Diet World. I created this website back in 2013 as a way to save keto-low carb recipes and share them with others.