Low Fat Shredded Chicken in Tomato Sauce
Savor the delicious simplicity of Low Fat Shredded Chicken in Tomato Sauce, a healthy and flavorful dish that's perfect for weeknight dinners or meal prep. This recipe features tender, juicy chicken breasts simmered in a rich, aromatic tomato sauce infused with garlic, onion, dried herbs, and a hint of crushed red pepper for subtle heat. It's an easy-to-make, one-skillet meal that's packed with protein and low in fat, ensuring a guilt-free indulgence. Ready in just 45 minutes, this versatile dish pairs beautifully with rice, whole-grain pasta, or fresh steamed vegetables. Whether you're on a healthy eating journey or simply craving a comforting, wholesome meal, this recipe delivers on taste while keeping things light and nutritious.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 medium, chopped onion
- 3 minced garlic cloves
- 14 ounces canned crushed tomatoes
- 1 cup chicken broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.25 teaspoon crushed red pepper flakes
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the chopped onion and cook until it becomes translucent, about 5 minutes.
Stir in the minced garlic and cook for another minute, ensuring the garlic doesn't brown.
Place the chicken breasts into the skillet and sear each side for about 3 minutes, until lightly golden.
Pour in the crushed tomatoes and chicken broth, stirring to combine.
Add the dried oregano, dried basil, crushed red pepper flakes, salt, and black pepper. Stir well to incorporate the spices.
Bring the mixture to a gentle simmer, then reduce the heat to low. Cover the skillet with a lid and allow it to cook for 20 minutes, or until the chicken is fully cooked through and tender.
Remove the chicken breasts from the sauce and use two forks to shred them finely.
Return the shredded chicken to the tomato sauce and stir it thoroughly to ensure the chicken is well-coated and continues to absorb the flavors.
Cook uncovered for an additional 5 minutes to let the sauce thicken slightly.
Sprinkle chopped fresh parsley over the chicken and tomato sauce before serving.
Serve hot and enjoy it over a bed of rice, whole-grain pasta, or steamed vegetables.
Nutrition Facts
Calories |
906 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.9 g | 36% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 2500 mg | 109% | |
| Total Carbohydrate | 44.3 g | 16% | |
| Dietary Fiber | 10.0 g | 36% | |
| Total Sugars | 24.3 g | ||
| Protein | 119.2 g | 238% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 240 mg | 18% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 2796 mg | 59% | |
*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.
