Heart-Healthy Chicken in Red Sauce
Transform your weeknight dinners with this **Heart-Healthy Chicken in Red Sauce**, a wholesome, flavorful recipe that’s as nutritious as it is delicious. Made with tender, pan-seared skinless chicken breasts and simmered in a rich, aromatic red sauce crafted from low-sodium crushed tomatoes, red bell peppers, and a fragrant blend of smoked paprika, oregano, and garlic, this dish is a celebration of heart-conscious cooking. With just 15 minutes of prep time and a 30-minute cook time, it’s perfect for busy evenings without sacrificing taste or nutrition. The addition of extra virgin olive oil offers a touch of healthy fats, while the fresh parsley garnish adds a burst of color and freshness. Serve this savory masterpiece over whole-grain pasta, brown rice, or zucchini noodles to create a balanced meal that everyone will adore. **Low-sodium, high-flavor**, and family-friendly, this recipe proves that healthy eating can be both easy and indulgent!
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Recipe Information
Ingredients
- 4 pieces skinless, boneless chicken breasts
- 2 tablespoons extra virgin olive oil
- 1 piece medium onion, finely chopped
- 3 pieces garlic cloves, minced
- 1 piece red bell pepper, sliced
- 28 ounces low-sodium canned crushed tomatoes
- 1 cup low-sodium chicken broth
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
Instructions
1. Prepare the chicken by rinsing each piece under cold running water and patting them dry with paper towels.
2. Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Add the chicken breasts and sear on both sides until golden brown, about 4 minutes per side. Remove the chicken from the pan and set aside.
3. In the same skillet, add the remaining 1 tablespoon of olive oil. Add the chopped onion and cook until soft and translucent, about 5 minutes.
4. Stir in the minced garlic and sliced red bell pepper. Cook for an additional 2 minutes until the bell pepper softens.
5. Pour in the crushed tomatoes and chicken broth, stirring to combine.
6. Add the smoked paprika, dried oregano, and black pepper. Stir well to incorporate the spices.
7. Return the chicken breasts to the skillet, submerging them in the red sauce. Bring the sauce to a simmer.
8. Reduce the heat to low, cover the skillet, and let the chicken cook in the simmering sauce for 15 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
9. Once cooked, remove the chicken breasts, and let them rest for a few minutes. Taste the sauce and adjust seasoning if necessary.
10. Serve the chicken topped with generous spoonfuls of the red sauce and garnish with freshly chopped parsley.
Nutrition Facts
Calories |
1728 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.2 g | 72% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 730 mg | 32% | |
| Total Carbohydrate | 73.6 g | 27% | |
| Dietary Fiber | 21.2 g | 76% | |
| Total Sugars | 38.1 g | ||
| Protein | 233.1 g | 466% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 410 mg | 32% | |
| Iron | 15.3 mg | 85% | |
| Potassium | 4827 mg | 103% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
