Herb Chicken with Spinach and Tomatoes

Looking for a quick, healthy, and flavorful meal? Herb Chicken with Spinach and Tomatoes is the perfect choice. Ready in just 20 minutes, this dish combines tender chicken with fresh spinach and juicy tomatoes, creating a light yet satisfying meal. Packed with heart-healthy nutrients and antioxidants, it not only tastes delicious but also supports overall wellness. The fresh herbs and simple ingredients make it ideal for busy weeknights or a casual dinner with family.

Ready in just 20 minutes, this tasty one-skillet recipe is low in calories, yet packed with heart-healthy nutrients. Studies show that tomatoes help reduce inflammation, blood pressure, and levels of oxidized LDL, a form of bad cholesterol that can lead to plaque in the arteries. In addition, researchers report that people whose diet is high in lycopene (the compound that gives tomatoes their bright-red color) have significantly lower risk for stroke.

Ingredients

• 1 tablespoon olive or avocado oil
• 4 boneless, skinless chicken breasts
• 8 ounces of fresh, baby spinach leaves
• 1 medium onion, diced
• 1/2 teaspoon dried oregano leaves
• 1/2 teaspoon dried basil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon pepper
• 14 1/2 ounce can of low-sodium chopped tomatoes, with juice
• 1/4 cup low-sodium chicken broth, dry white wine or balsamic vinegar

Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook 4-5 minutes per side, or until browned and juices from the thickest part of the chicken run clear. Remove chicken from pan and set aside. Reduce heat to medium and cook spinach until just wilted, about 2 minutes. Remove from pan and add onion. Cook for 5 minutes, until softened, then add all remaining ingredients. Bring to a simmer and cook 5 minutes, stirring frequently.

Place spinach on a serving dish and top with chicken breasts and herb-tomato sauce. Serve with brown rice, couscous, quinoa or your favorite pasta. Makes 4 servings. Adapted from Bettycrocker.com and McCormick.com.

Why This Meal is Healthy

This herb chicken skillet with spinach and tomatoes is packed with nutrients. Spinach provides vitamins A, C, and K, along with iron and fiber, which support heart and bone health. Tomatoes are rich in lycopene, an antioxidant that may lower the risk of stroke and heart disease. Chicken adds lean protein that helps build muscle and keeps you full. Using olive or avocado oil provides healthy fats that benefit your heart.

Variations and Tips

• Try adding garlic or fresh herbs like parsley, rosemary, or thyme for extra flavor.
  
• Serve with whole grains like brown rice, quinoa, or couscous for a complete meal.
  
• You can swap chicken for turkey or firm white fish if you prefer.
  
• Use low-sodium broth and tomatoes to keep sodium levels in check.
  

Delicious Options

This chicken spinach and tomato recipe works well for lunch or dinner. You can also prepare it in advance and store leftovers for a healthy meal throughout the week. For an Italian twist, add a splash of balsamic vinegar and a sprinkle of Parmesan cheese, creating a dish similar to Italian chicken with spinach and tomatoes. Another variation, Tomato Spinach White Wine Chicken, lets the flavors of wine and tomatoes mingle for a rich, aromatic sauce that pairs beautifully with the tender chicken.

FAQs

Can tomatoes and spinach be cooked together?

Yes, cooking tomatoes and spinach together enhances flavor and retains most of the nutrients.

Is it good to eat spinach and chicken together?

Absolutely, spinach and chicken complement each other perfectly. The protein from chicken and the vitamins from spinach make a balanced, healthy meal.

Are spinach and tomatoes healthy?

Yes, both are packed with antioxidants, vitamins, and minerals that support heart health, brain function, and overall well-being.