A Quick, Easy, and Healthy Sauté for Lunch or Dinner

Chow on 01.24.13
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Image: Sarah Fernandez

Whenever I’m watching what I eat (which should be always, but isn’t) I always struggle with finding meals that are quick, easy, and healthy as well as being flavorful and filling. But I have one go-to meal that works for both lunch and dinner and always satisfies: a chicken, spinach, and tomato sauté. In just ten minutes this dish offers a mix of protein, vegetables, and healthy fats in a low-calorie package. I make this recipe for one, but you can easily double, triple, or quadruple it depending on the number of people you are serving.


1/4  pound boneless, skinless chicken breast cut into strips or small cubes
1 cup of grape tomatoes (or diced whole tomatoes)
3 cups fresh spinach
1 tbsp olive oil
pinch of kosher salt


1. Spray a sauté or frying pan with cooking spray and add the chicken, cooking it over medium-high heat for 8 to 10 minutes or until cooked through.

2. Add the tomatoes and spinach and drizzle olive oil over vegetables.

3. Add a pinch of kosher salt and toss vegetables and chicken together.

4. Sauté for another minute or two until spinach is wilted and tomatoes have softened a little bit.

I enjoy this dish all on its own or served with a side salad, but it’s also delicious served over pasta if you are looking for something a little heartier. If you prefer a vegetarian alternative you could prepare it with tofu or skip the protein and just sauté the vegetables and serve them over pasta, but the chicken flavoring does add an additional savory flavoring to the dish.

For everyone who thinks that making a healthy dinner takes a lot of time, this dish just proof that you can prepare a healthy dish in the same amount of time or less as you can cook something straight out of the freezer.

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