Low Fat Grilled Chicken with Tomato Sauce
Elevate your healthy dining experience with this flavorful Low Fat Grilled Chicken with Tomato Sauce recipe! Perfectly seasoned boneless, skinless chicken breasts are grilled to juicy perfection and paired with a rich, aromatic homemade tomato sauce made from crushed tomatoes, garlic, and a blend of classic Italian herbs. This dish is low in fat yet bursting with vibrant flavors, offering a guilt-free indulgence that’s perfect for weeknight dinners or meal prep. Ready in under an hour, this recipe prioritizes wholesome ingredients while delivering maximum taste. Garnished with fresh basil, it’s a simple, elegant choice that proves healthy meals can be both satisfying and delicious. Ideal for those seeking a nutritious twist on comfort food classics!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon olive oil
- 1 medium onion, finely chopped
- 3 units garlic cloves, minced
- 14 ounces canned crushed tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon sugar
- 2 tablespoons fresh basil leaves, chopped
Instructions
Begin by patting dry the chicken breasts using paper towels. This aids in better seasoning adhesion and grilling.
In a small dish, blend 1 tablespoon of olive oil with the garlic powder, paprika, salt, and black pepper to make a marinade.
Rub the marinade evenly over the chicken breasts and let them sit at room temperature for about 10 minutes.
Preheat your grill to medium-high heat.
Once preheated, place the chicken on the grill. Grill the chicken for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C). Remove from the grill and keep warm under aluminum foil.
While the chicken is grilling, prepare the tomato sauce. Heat 1 teaspoon of olive oil in a skillet over medium heat.
Add the chopped onion to the skillet and sauté for 3-4 minutes until the onion becomes translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Pour the crushed tomatoes into the skillet, stirring to combine.
Season the tomato mixture with dried oregano, dried basil, and sugar. Let it simmer for about 10 minutes, stirring occasionally, until the sauce thickens slightly.
Taste and adjust the seasoning if necessary.
Serve the grilled chicken breasts drizzled with the homemade tomato sauce and garnish with fresh chopped basil.
Enjoy your meal, knowing it is both healthy and delicious!
Nutrition Facts
Calories |
376 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.0 g | 14% | |
| Saturated Fat | 2.5 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 148 mg | 49% | |
| Sodium | 741 mg | 32% | |
| Total Carbohydrate | 11.0 g | 4% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 5.7 g | ||
| Protein | 55.6 g | 111% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 60 mg | 5% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 757 mg | 16% | |
*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.
