Mediterranean Diet Shredded Chicken in Tomato Sauce
Savor the vibrant flavors of the Mediterranean Diet with this Shredded Chicken in Tomato Sauce recipe, a wholesome and protein-packed dish that's as nutritious as it is delicious. Tender boneless skinless chicken breasts are gently simmered in a rich, herb-infused crushed tomato sauce featuring garlic, onion, and a kick of red pepper flakes. Finished with fresh parsley and a splash of zesty lemon juice, this recipe strikes the perfect balance between comfort and freshness. Ready in under an hour, it's versatile enough to serve over quinoa, alongside hearty whole grain bread, or paired with a crisp Mediterranean salad for a complete meal. Perfect for busy weeknights and meal prep, this recipe combines simplicity with bold Mediterranean flavors that are sure to impress.
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Recipe Information
Ingredients
- 4 pieces boneless skinless chicken breasts
- 2 tablespoons olive oil
- 1 large onion
- 4 garlic cloves
- 28 ounces canned crushed tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon red pepper flakes
- 0.5 teaspoon black pepper
- 1 teaspoon salt
- 0.25 cup fresh parsley
- 1 tablespoon lemon juice
Instructions
Begin by finely chopping the onion and mincing the garlic cloves. Set these aside.
In a large skillet or Dutch oven, heat the olive oil over medium heat.
Add the chopped onion to the skillet, and cook it for about 5 minutes, stirring occasionally until it's softened and translucent.
Add the minced garlic to the onions and cook for an additional 1-2 minutes until fragrant.
Place the chicken breasts in the skillet, sear each side for about 2-3 minutes until they have a light golden crust.
Pour in the canned crushed tomatoes, including their juices, over the chicken.
Stir in the dried oregano, dried basil, red pepper flakes, black pepper, and salt, ensuring everything is well combined.
Bring the mixture to a gentle simmer, then reduce the heat to low.
Cover the skillet and let the chicken cook in the tomato sauce for about 25-30 minutes or until the chicken is cooked through and tender.
Once the chicken is cooked, remove the chicken breasts from the skillet and place them on a cutting board.
Use two forks to shred the chicken while it's still hot.
Return the shredded chicken to the skillet, stirring it into the tomato sauce to soak up all the flavors.
Allow the dish to simmer uncovered for another 5 minutes to let the sauce thicken slightly.
Stir in the fresh parsley and lemon juice to brighten the flavors right before serving.
Serve the Mediterranean Diet Shredded Chicken in Tomato Sauce warm, with your choice of a side such as whole grain bread, quinoa, or a fresh Mediterranean salad.
Nutrition Facts
Calories |
1696 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.5 g | 71% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 3886 mg | 169% | |
| Total Carbohydrate | 68.4 g | 25% | |
| Dietary Fiber | 17.8 g | 64% | |
| Total Sugars | 40.5 g | ||
| Protein | 229.1 g | 458% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 380 mg | 29% | |
| Iron | 15.1 mg | 84% | |
| Potassium | 4900 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.
