Mediterranean Diet Chicken in Tomato Sauce
Experience the vibrant flavors of the Mediterranean with this Mediterranean Diet Chicken in Tomato Sauce recipe, a wholesome and heart-healthy dish that’s perfect for busy weeknights or elegant dinners alike. Juicy, golden-browned chicken breasts are simmered in a rich tomato-based sauce enhanced with dry white wine, aromatic garlic, and sweet onions. Infused with Mediterranean staples like oregano, basil, and a subtle kick of red pepper flakes, this dish is elevated further with the briny richness of kalamata olives. Finished with a sprinkle of fresh parsley, it’s a beautiful balance of bold flavors and nourishing ingredients. Serve it alongside warm whole-grain bread or a bed of hearty quinoa to soak up the luscious sauce. With just 15 minutes of prep and under an hour to serve, this Mediterranean chicken recipe is as simple as it is satisfying, making it your go-to for healthy dinner ideas. Keywords: Mediterranean diet, chicken in tomato sauce, healthy dinner recipe, Mediterranean chicken, easy chicken recipes.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 28 ounces canned crushed tomatoes
- 0.5 cup dry white wine
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
- 0.5 cup kalamata olives, pitted and sliced
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large skillet over medium heat.
Season the chicken breasts with salt and pepper on both sides.
Add the chicken to the skillet and brown for 5-6 minutes on each side, or until golden brown. Remove the chicken from the skillet and set aside.
In the same skillet, add the chopped onion and cook for 3-4 minutes until softened.
Add the minced garlic and continue cooking for 1 minute until fragrant.
Pour in the white wine and let it simmer for 2 minutes, scraping the bottom of the skillet to deglaze.
Stir in the crushed tomatoes, dried oregano, dried basil, salt, black pepper, and red pepper flakes. Mix well.
Return the chicken to the skillet, nestling it into the tomato sauce. Reduce the heat to low, cover, and let simmer for 20-25 minutes or until the chicken is cooked through.
Once the chicken is cooked, stir in the sliced kalamata olives and allow to heat through for another 5 minutes.
Garnish with fresh parsley and serve hot alongside your choice of whole grains or fresh bread.
Nutrition Facts
Calories |
1999 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.7 g | 101% | |
| Saturated Fat | 14.5 g | 72% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 5771 mg | 251% | |
| Total Carbohydrate | 72.7 g | 26% | |
| Dietary Fiber | 22.8 g | 81% | |
| Total Sugars | 39.0 g | ||
| Protein | 229.7 g | 459% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 444 mg | 34% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 4894 mg | 104% | |
*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.
