Enjoy this guest post from Big Sky New Britain Coach Maggie Nelson. Maggie has her bachelor’s degree in Sports Management, as well as her NASM CPT and Precision Nutrition Certification. She is passionate about teaching people to live a happy, healthy, and balanced life.

Sundried Tomato Chicken

Back-to-school season is in full swing, and busy weeknights call for meals that are fast, flavorful, and family-approved. Enter Sundried Tomato Chicken—a dish that’s as simple as it is delicious.

After a quick sear in a hot skillet, the chicken finishes cooking in the oven, making this a “set it and forget it” kind of meal. Even better? You can cook it all in one pan, which means minimal cleanup.

This versatile chicken pairs beautifully with rice or pasta, or serve it thinly sliced alongside fresh asparagus and a crisp salad. It’s dairy-free, high in protein, and reheats well, making it a perfect option for leftovers throughout the week.

Ingredients

For the Chicken:
4 large chicken breasts
Salt and pepper, to taste
2 tbsp avocado oil

For the Sauce:
1.5 tbsp minced garlic
½ cup chicken broth
1 cup unsweetened coconut or almond milk
2 tbsp nutritional yeast (or parmesan cheese if not dairy-free)
½ cup sundried tomatoes
1 tsp dried oregano
1 tsp salt
¼ tsp crushed red pepper flakes (optional, to taste)

Directions

1. Preheat your oven to 375°F.
2. Prepare chicken by trimming or pounding as needed. If thick, slice horizontally like a hamburger bun for even cooking.
3. Season both sides with salt and pepper.
4. Heat a large cast-iron skillet over medium heat and add avocado oil.
5. Sear chicken breasts 3–4 minutes on one side until opaque, then flip and sear 3 minutes on the other side.
6. Once chicken is opaque, transfer to a plate and set aside. Do not drain or wipe out the skillet.
7. Return the skillet to medium heat. Add minced garlic to the skillet and sauté 60 seconds until fragrant.
8. When the garlic is fragrant, deglaze the pan by adding chicken broth, stirring to incorporate and scraping up any bits of chicken or garlic stuck to the bottom of the pan.
9. After deglazing, remove the skillet from heat and let cool slightly. Stir in coconut milk, nutritional yeast, sundried tomatoes, oregano, salt, and crushed red pepper flakes until fully combined, then return to heat.
10. Bring sauce to a simmer, then return chicken to the skillet, flipping 2–3 times to coat in sauce.
11. Transfer skillet to the oven and bake 15 minutes, or until internal temperature reaches 160°F (time can vary depending on the thickness of your chicken).
12. Remove from oven and let chicken rest 5 minutes.

Serve with your favorite sides and enjoy!

Nutrition Info (per chicken breast)

Calories: 345
Protein: 36g
Fat: 18g
Carbs: 9g

This Sundried Tomato Chicken recipe is perfect for families looking for a weeknight winner that’s packed with flavor and easy to prepare. Give it a try—you might just find it becoming your new go-to dinner!

Recipe adapted from 40aprons Blog

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