Tuscan Sun-Dried Tomato Chicken Bake

Description

Creamy cottage cheese sauce with garlic, Italian herbs, sun-dried tomatoes, and spinach envelopes tender chicken and undercooked penne for a high-protein Italian-Mediterranean fusion. Baked in large trays then portioned for easy freezing, each serving delivers over 50g protein under 520 calories. Ideal for batch cooking 25+ meals with excellent reheat texture. Prep and cook time around 45 minutes.

Cultural Background

This dish draws from Tuscan Italian cuisine where sun-dried tomatoes, garlic, and herbs feature prominently in rustic pastas and braises, reflecting the region's emphasis on preserved produce and simple, flavorful sauces. Mediterranean influences appear through the use of spinach and olive oil for freshness and health benefits, common in coastal Italian and broader Mediterranean traditions. The creamy cottage cheese base is a modern high-protein adaptation inspired by contemporary healthy cooking trends that swap traditional cream for blended dairy to boost nutrition while maintaining the comforting baked casserole style popular in Italian-American homes.

Recipe Info

PREP TIME: 20 minutes
COOK TIME: 25 minutes
TOTAL TIME: 45 minutes
SERVINGS: 24
DIFFICULTY: Medium

Ingredients

• 4.5 pounds boneless skinless chicken breasts, cubed into 1-inch pieces
• 3 tablespoons olive oil
• 3 tablespoons Italian seasoning
• 2 teaspoons salt
• 1 teaspoon black pepper
• 3 pounds penne pasta, cooked 2 minutes less than package directions for al dente
• 6 cups low-fat cottage cheese
• 2 cups low-sodium chicken broth
• 1.5 cups oil-packed sun-dried tomatoes, drained and chopped, plus 3 tablespoons oil reserved
• 12 cloves garlic, minced
• 3 teaspoons dried oregano
• 1.5 teaspoons red pepper flakes (optional)
• 12 cups fresh baby spinach, roughly chopped
• 3 cups shredded part-skim mozzarella cheese
• 1.5 cups grated Parmesan cheese

Instructions

1. Preheat oven to 375°F. Lightly grease three 9x13-inch baking dishes or two large hotel pans for batch cooking.
2. In a large bowl, toss chicken cubes with olive oil, Italian seasoning, salt, and pepper until evenly coated.
3. Heat a large skillet or Dutch oven over medium-high heat. Cook chicken in batches for 5-7 minutes until golden and cooked through to 165°F internal temperature, then set aside.
4. In the same skillet, add reserved sun-dried tomato oil and minced garlic. Sauté for 1 minute until fragrant.
5. In a blender, combine cottage cheese, chicken broth, half the chopped sun-dried tomatoes, oregano, and red pepper flakes if using. Blend until completely smooth, about 1-2 minutes.
6. Pour the blended sauce into the skillet with garlic. Stir in remaining sun-dried tomatoes and bring to a gentle simmer for 3 minutes.
7. Add chopped spinach to the sauce and stir until just wilted, about 2 minutes.
8. In a very large mixing bowl or stockpot, combine the undercooked penne, cooked chicken, and sauce. Toss gently to coat everything evenly.
9. Divide the mixture evenly among the prepared baking dishes. Sprinkle mozzarella and Parmesan evenly over the top of each.
10. Bake uncovered for 20-25 minutes until cheese is melted and bubbly with light golden spots on top. Let rest 5 minutes before portioning.

Tips

- Slightly undercook the pasta by 2 minutes so it finishes perfectly during baking and reheating without becoming mushy.
- Cool the baked dish completely before portioning into freezer-safe containers to prevent ice crystals and maintain texture.
- For a dairy-free version, substitute the cottage cheese and cheeses with plant-based alternatives like blended silken tofu and vegan shreds, though protein will decrease slightly.

Nutrition

Calories: 510
Protein: 52g
Carbs: 48g
Fat: 13g

Tags

Freezes well, Dinner, Italian, Mediterranean, Chicken, Pasta, High-Protein