Name: Creamy Tuscan Chicken Meal Prep
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 servings
Cuisine: American
Ingredients: 1.25 cups rice of choice; 1.5 tablespoons all purpose flour; 1 tsp smoked paprika; 0.5 tsp dried oregano; 4 boneless skinless chicken thighs; 2 tablespoons olive oil; 1 yellow onion; 1 tsp kosher salt; 3 large cloves garlic; 1 tbsp tomato paste; 0.75 cup sun-dried tomatoes in oil; 1.25 cups dry white wine; black pepper; 0.5 cup heavy cream; 2 cups baby spinach; 0.25 lemon juice; parsley

This Creamy Tuscan Chicken Meal Prep features juicy seasoned chicken thighs simmered in a rich sun-dried tomato sauce, served with your fave rice or pasta! Make-ahead and freezer-friendly, or perfect for a weeknight dinner!

Dinner

50 m

American

Project Meal Plan

June 9, 2026

Projectmealplan.com

From the Cook

1/3

Creamy Tuscan Chicken Meal Prep

Project Meal Plan Verified

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Ingredients

Warning0 allergens identified

Creamy Tuscan Chicken Meal Prep

1 ¼ cups rice of choiceuncooked

1 ½ tablespoons all purpose flour

1 tsp smoked paprika

½ tsp dried oregano

4 boneless skinless chicken thighs

2 tablespoons olive oil

1 yellow onion

1 tsp kosher salt

3 large cloves garlic

1 tbsp tomato paste

¾ cup sun-dried tomatoes in oil

1 ¼ cups dry white wine

black pepper

½ cup heavy creamor half and half

2 cups baby spinach

¼ lemon juice

parsley

Instructions

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Instructions

Brown the chicken: Toss the flour, paprika and dried oregano together in a shallow bowl or pasta dish and coat the chicken thighs in the flour mixture. Heat the oil in a large, non-stick frying pan with lid or Dutch oven over medium high heat. Once the oil is shimmering, brown the thighs on both sides. Remove from the pan and set aside.

Make the sauce: Add the chopped onion and the salt to the remaining oil in the pan and turn the heat down to medium. Fry the onion until soft, translucent and just starting to color. Stir in the garlic and cook for a further minute. Add the tomato paste and stir until it has coated the onions and caramelized slightly. Stir in the sun-dried tomatoes and the white wine, scraping up any brown bits from the bottom of the pan with the back of your wooden spoon.

Season & simmer: Season well with pepper and return the chicken to the pan. Bring the mixture to the boil then turn the heat down to low, allowing the sauce to simmer for 15 minutes with the lid on until the chicken is just cooked through.

Cook the rice: Meanwhile, cook the rice as per the package instructions and then set aside to cool.

Finish the sauce: Stir in the cream and the spinach (briefly remove the chicken from the pan for easier stirring if needed). Return the lid to the pan and cook for a further 5 minutes until the spinach has wilted. Stir in the lemon juice, to taste, and add a little more salt and pepper if needed.

Meal prep it: Add about 3/4 cup cooked rice to each of four meal prep containers. Portion the chicken and sauce evenly between each container. Store in an airtight container for up to 4 days in the refrigerator or up to 3 months in the freezer.

Nutrition

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Tips & Tricks (5)

Choose Chicken Thighs for Superior Results 🍗
Chicken thighs contain more fat and collagen than breasts, making them incredibly forgiving during meal prep and reheating while staying moist and flavorful even after freezing.
Bloom Your Tomato Paste in Oil First 🍅
Toast the tomato paste in olive oil for 1-2 minutes before adding liquid to deepen its umami flavor and prevent a bitter, raw taste in your final sauce.
Dredge Chicken in Flour for Silky Sauce 🎯
The light flour coating on the chicken thighs acts as a natural thickener when simmered, creating a luxuriously creamy sauce without requiring extra cornstarch or cream.
Reserve Sun-Dried Tomato Oil for Extra Depth 🫒
Use the flavorful oil from the sun-dried tomato jar in your sauté base instead of discarding it; this concentrates the sweet, tangy Tuscan flavor throughout the dish.
Add Heavy Cream After Freezing Consideration ❄️
If freezing, add the heavy cream and fresh parsley only after thawing and reheating to prevent texture separation; freeze the base sauce first, then finish when serving for best results.