Low Fat Chicken in Tomato Sauce
Elevate your weeknight dinner game with this flavorful and healthy Low Fat Chicken in Tomato Sauce! Perfectly seasoned boneless, skinless chicken breasts are pan-seared to golden perfection, then simmered gently in a rich tomato sauce infused with aromatic garlic, onion, dried basil, oregano, and a hint of red pepper flakes. This recipe is not only low in fat but also brimming with bold Mediterranean-inspired flavors. Ready in under 45 minutes, it’s ideal for busy nights and pairs beautifully with steamed vegetables or whole-grain pasta for a wholesome, satisfying meal. Garnished with fresh parsley for a vibrant finish, this dish is a must-try for anyone seeking a delicious yet light dinner option. Keywords: low fat recipe, healthy chicken dinner, tomato sauce, easy weeknight meal.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 teaspoons olive oil
- 1 medium, chopped onion
- 3 minced garlic cloves
- 28 ounces canned diced tomatoes
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 0.25 teaspoon red pepper flakes
- 0.25 cup, chopped fresh parsley
Instructions
Season the chicken breasts with salt and black pepper on both sides.
Heat 1 teaspoon of olive oil in a large non-stick skillet over medium-high heat.
Add the chicken breasts to the skillet and cook for about 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 1 teaspoon of olive oil and reduce the heat to medium.
Add the chopped onion and cook, stirring frequently, for about 5 minutes until the onion is translucent.
Add the minced garlic and cook for an additional 1 minute until the garlic is fragrant.
Pour in the canned diced tomatoes, including the juice, and stir well to combine.
Add the dried basil, dried oregano, and red pepper flakes, and stir the sauce.
Return the chicken breasts to the skillet, nestling them into the sauce.
Reduce the heat to low, cover the skillet, and let the chicken simmer for 15 minutes. This will ensure the chicken is cooked through and the flavors meld together.
After 15 minutes, remove the lid, and check that the chicken is fully cooked (internal temperature should reach 165°F or 74°C).
Sprinkle the fresh parsley over the chicken and sauce before serving.
Serve the chicken hot with the tomato sauce spooned over, optionally with a side of steamed vegetables or whole grain pasta.
Nutrition Facts
Calories |
1835 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.9 g | 100% | |
| Saturated Fat | 17.0 g | 85% | |
| Polyunsaturated Fat | 9.5 g | ||
| Cholesterol | 608 mg | 202% | |
| Sodium | 2743 mg | 119% | |
| Total Carbohydrate | 46.6 g | 17% | |
| Dietary Fiber | 18.0 g | 64% | |
| Total Sugars | 30.4 g | ||
| Protein | 225.7 g | 451% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 401 mg | 31% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 3762 mg | 80% | |
*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.
