Heart-Healthy Shredded Chicken in Tomato Sauce
Elevate your weeknight dinners with this Heart-Healthy Shredded Chicken in Tomato Sauce, a nutrient-packed comfort food that’s as flavorful as it is wholesome. This quick and easy recipe pairs tender shredded chicken breast with a rich, aromatic tomato sauce seasoned with garlic, oregano, and basil, all brought together with heart-friendly olive oil. Enhanced by the addition of fresh spinach and garnished with parsley, this dish is perfect for those looking to balance great taste with health-conscious ingredients. With low-sodium chicken broth and no-salt-added crushed tomatoes, it’s a low-sodium option that doesn’t skimp on flavor. Ready in just an hour and ideal for serving over whole-grain pasta or brown rice, this recipe is perfect for busy families seeking a fulfilling, nutritious meal.
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Recipe Information
Ingredients
- 1 pound skinless chicken breast
- 1 cup low-sodium chicken broth
- 1 tablespoon olive oil
- 1 medium onion
- 3 cloves garlic
- 1 28-ounce can canned crushed tomatoes (no salt added)
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
- 2 cups fresh spinach
- 2 tablespoons fresh parsley
Instructions
Rinse the chicken breast under cold water, then pat dry with paper towels. Place the chicken breast in a deep skillet or a pot.
Pour the low-sodium chicken broth over the chicken. Cover the skillet or pot with a lid and bring to a gentle simmer over medium heat.
Cook the chicken for about 15 minutes, or until it is just cooked through. Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C).
While the chicken is cooking, finely chop the onion and garlic.
Remove the chicken from the skillet and set aside to cool slightly.
In the same skillet, add olive oil and heat over medium heat. Add chopped onion and cook until translucent, about 5 minutes.
Stir in garlic and cook for another 1 minute until fragrant.
Add the canned crushed tomatoes and tomato paste to the skillet. Stir well to combine with the onion and garlic.
Season the tomato mixture with dried oregano, dried basil, black pepper, and red pepper flakes. Stir to blend the spices into the sauce.
Bring the sauce to a simmer, then reduce the heat to low and let it cook and thicken for about 10 minutes.
Meanwhile, use two forks to shred the cooked chicken breast into bite-sized pieces.
Add the shredded chicken to the tomato sauce, stirring to coat the chicken with the sauce. Allow it to simmer for another 10 minutes.
Incorporate the fresh spinach into the sauce, stirring until wilted. Adjust seasoning as needed.
Before serving, finely chop fresh parsley and sprinkle it over the dish for added flavor and garnish.
Serve the Heart-Healthy Shredded Chicken in Tomato Sauce hot, paired with whole-grain pasta or a side of brown rice for a complete meal.
Nutrition Facts
Calories |
1020 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 40% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 373 mg | 124% | |
| Sodium | 480 mg | 21% | |
| Total Carbohydrate | 31.0 g | 11% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 13.4 g | ||
| Protein | 146.6 g | 293% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 200 mg | 15% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 792 mg | 17% | |
*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.
