Heart-Healthy Grilled Chicken with Tomato Sauce
Indulge in the robust flavors of this Heart-Healthy Grilled Chicken with Tomato Sauce, a wholesome dish designed to delight your taste buds while prioritizing nutrition. Marinated in a zesty blend of olive oil, lemon juice, garlic powder, and oregano, the chicken is grilled to juicy perfection, locking in flavor and a smoky char. It's paired with a vibrant homemade tomato sauce, featuring low-sodium canned tomatoes, sautéed onion and garlic, fresh basil, parsley, and a tangy splash of red wine vinegar. This high-protein, low-sodium recipe is perfect for those seeking a nutritious and delicious meal that's equally impressive for weekday dinners or special occasions. Ready in under an hour, it serves up Mediterranean-inspired goodness that's both heart-friendly and irresistibly satisfying. Garnish with fresh herbs for an elegant finishing touch and enjoy this guilt-free culinary masterpiece.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 28 ounces low-sodium canned tomatoes
- 1 medium onion
- 3 cloves garlic cloves
- 0.5 cup fresh basil leaves
- 0.25 cup fresh parsley
- 1 tablespoon red wine vinegar
- 0.5 teaspoon black pepper
- 1 tablespoon olive oil for sauce
Instructions
In a small bowl, combine 2 tablespoons of olive oil, 2 tablespoons of lemon juice, 1 teaspoon of garlic powder, 1 teaspoon of dried oregano, and 0.5 teaspoon of black pepper.
Place the 4 boneless, skinless chicken breasts in a shallow dish or zip-lock bag and pour the marinade over them. Ensure each piece is well-coated. Cover and refrigerate for at least 30 minutes or up to 2 hours.
While the chicken is marinating, prepare the tomato sauce. Finely chop 1 medium onion and mince 3 cloves of garlic.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the onion and garlic, sauté for about 5 minutes until the onion is translucent.
Add the 28-ounce can of low-sodium tomatoes, 0.5 teaspoon of black pepper, 1 tablespoon of red wine vinegar, and stir well. Bring the sauce to a simmer.
Reduce the heat to low and let the sauce simmer gently for 20 minutes, stirring occasionally, until it thickens slightly.
Finely chop 0.5 cup of fresh basil leaves and 0.25 cup of fresh parsley. Add them to the sauce and stir well. Simmer for an additional 5 minutes before turning off the heat.
Preheat a grill to medium-high heat. Remove the chicken from the marinade and grill for 6-7 minutes on each side or until the internal temperature reaches 165°F (75°C) and chicken is no longer pink inside.
Once grilled, let the chicken rest for about 5 minutes before serving.
Serve the grilled chicken breasts with a generous spoonful of tomato sauce on top. Garnish with additional fresh basil or parsley if desired.
Nutrition Facts
Calories |
1800 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.3 g | 89% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 666 mg | 29% | |
| Total Carbohydrate | 63.1 g | 23% | |
| Dietary Fiber | 15.6 g | 56% | |
| Total Sugars | 33.7 g | ||
| Protein | 228.0 g | 456% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 293 mg | 23% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 4192 mg | 89% | |
*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.
