Heart-Healthy Chicken in Tomato Sauce
Indulge in a flavor-packed, guilt-free dinner with our Heart-Healthy Chicken in Tomato Sauce—a deliciously wholesome recipe that’s perfect for maintaining a balanced diet. This dish features tender, seared chicken breasts simmered in a rich tomato and herb sauce made with low-sodium broth, diced tomatoes, and aromatic garlic and onion. Packed with nutrient-dense baby spinach and garnished with fresh parsley, this meal is not only bursting with Mediterranean-inspired flavors but is also crafted to support cardiovascular health. Ready in just 45 minutes, this easy-to-make recipe pairs beautifully with whole grain pasta or brown rice for a complete, satisfying meal. Perfect for family dinners or meal prep, this heart-healthy option proves that healthy eating can be deliciously satisfying.
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 2 tablespoons Olive oil
- 1 piece Medium onion, finely chopped
- 3 pieces Garlic cloves, minced
- 400 grams Diced tomatoes with no added salt
- 250 milliliters Low-sodium chicken broth
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt
- 120 grams Baby spinach leaves
- 2 tablespoons Fresh parsley, chopped
Instructions
Slice the chicken breasts to about 1-inch thickness to ensure even cooking.
Heat 1 tablespoon of olive oil in a large skillet over medium heat.
Add the chicken pieces and sear them for 4-5 minutes on each side, until they are golden brown. Remove them from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil.
Add the chopped onion and sauté for 3-4 minutes, or until softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Pour in the diced tomatoes and chicken broth. Stir in the oregano, basil, pepper, and salt, and bring the mixture to a simmer.
Return the seared chicken breasts to the skillet, ensuring they are submerged in the sauce.
Cover the skillet with a lid and let it simmer for 15 minutes. Check occasionally to make sure the chicken is cooking evenly.
After 15 minutes, add the baby spinach leaves to the skillet, cover again, and cook for another 5 minutes until the spinach is wilted and the chicken is cooked through.
Remove the skillet from the heat and sprinkle the chopped fresh parsley on top.
Serve hot with a side of whole grain pasta, brown rice, or steamed vegetables to maintain a heart-healthy profile.
Nutrition Facts
Calories |
1019 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.4 g | 54% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 1062 mg | 46% | |
| Total Carbohydrate | 38.9 g | 14% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 17.8 g | ||
| Protein | 119.2 g | 238% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 301 mg | 23% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 2680 mg | 57% | |
*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.
