High Protein Chicken in Tomato Sauce
Elevate your weeknight meals with this High Protein Chicken in Tomato Sauce, a nutritious, flavor-packed dish perfect for fitness enthusiasts and busy families alike. Juicy chicken breast is lightly seared to golden perfection, then simmered in a rich, aromatic tomato sauce made with crushed tomatoes, garlic, and a blend of dried herbs like oregano and basil. The recipe brings together wholesome, pantry-friendly ingredients and a quick 45-minute prep-and-cook time to fit effortlessly into your schedule. Served with your choice of rice, pasta, or a fresh salad, this high-protein, low-fat meal is as satisfying as it is versatile. Packed with bold Mediterranean flavors and finished with a hint of fresh basil, this dish is a delicious balance of health and comfort.
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Recipe Information
Ingredients
- 600 grams chicken breast
- 2 tablespoons olive oil
- 1 medium onion
- 3 garlic cloves
- 400 grams canned crushed tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 120 milliliters chicken broth
- 5 grams fresh basil leaves
Instructions
Slice the chicken breasts into thin strips and season them with a little salt and pepper.
Dice the onion and finely chop the garlic cloves.
Heat the olive oil in a large skillet over medium-high heat.
Add the chicken pieces to the skillet and cook for about 6-7 minutes, or until they are golden brown and cooked through. Remove the chicken from the skillet and set aside.
In the same skillet, add the diced onion and sauté for 3 minutes until translucent.
Add the garlic and cook for another minute until fragrant.
Stir in the crushed tomatoes and tomato paste. Mix well to combine.
Add the dried oregano, dried basil, salt, and black pepper.
Pour in the chicken broth and bring the sauce to a simmer.
Return the cooked chicken to the skillet, coating it with the tomato sauce.
Simmer for another 10 minutes, allowing the flavors to meld together.
Before serving, tear the fresh basil leaves and stir them into the sauce.
Serve hot with your choice of side, like rice or a fresh green salad.
Nutrition Facts
Calories |
1338 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.9 g | 65% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 5.6 g | ||
| Cholesterol | 516 mg | 172% | |
| Sodium | 3956 mg | 172% | |
| Total Carbohydrate | 49.6 g | 18% | |
| Dietary Fiber | 11.2 g | 40% | |
| Total Sugars | 28.1 g | ||
| Protein | 179.1 g | 358% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 278 mg | 21% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 3801 mg | 81% | |
*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.
