Low Fat Chicken in Red Sauce
Indulge in the comforting flavors of 'Low Fat Chicken in Red Sauce,' a wholesome dish that's as hearty as it is healthy. This recipe combines tender chunks of boneless, skinless chicken breast with a vibrant red sauce made from crushed tomatoes, aromatic garlic, and sweet red bell peppers. Seasoned with a medley of dried basil, oregano, and a touch of crushed red pepper flakes, the sauce delivers bold Mediterranean-inspired notes. Light yet satisfying, this low-fat dish is simmered to perfection, creating a thick and flavorful coating that pairs beautifully with rice, pasta, or whole grains. Ready in just an hour and packed with lean protein and nutrient-rich vegetables, it's a guilt-free option for easy family dinners. Garnished with fresh parsley for an extra pop of color, this recipe is ideal for anyone searching for healthy chicken recipes that don’t compromise on taste.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 large, finely chopped onion
- 3 cloves, minced garlic
- 1 large, chopped red bell pepper
- 28 ounces canned crushed tomatoes
- 1 cup chicken broth
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 0.5 teaspoon crushed red pepper flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
Instructions
Cut the chicken breasts into 1-inch cubes and set aside.
Heat olive oil in a large non-stick skillet over medium heat. Add the chopped onion and sauté for 5 minutes until soft and translucent.
Add minced garlic and chopped red bell pepper, cooking for another 2 minutes until the garlic is fragrant.
Stir in the crushed tomatoes, chicken broth, basil, oregano, crushed red pepper flakes, salt, and black pepper.
Bring the sauce to a simmer and let it cook for 10 minutes, stirring occasionally.
Add the cubed chicken to the sauce. Make sure the chicken is submerged in the sauce, cover the skillet, and let it simmer gently for about 20-25 minutes, stirring occasionally, or until the chicken is cooked through and the sauce has thickened.
Taste and adjust seasoning if needed.
Garnish with fresh chopped parsley before serving.
Serve hot over rice, pasta, or your choice of whole grains for a complete meal.
Nutrition Facts
Calories |
1246 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 3081 mg | 134% | |
| Total Carbohydrate | 80.7 g | 29% | |
| Dietary Fiber | 20.3 g | 72% | |
| Total Sugars | 48.6 g | ||
| Protein | 159.1 g | 318% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 370 mg | 28% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 4784 mg | 102% | |
*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.
