Heart-Healthy Chicken in Red Sauce
Delight in the comforting flavors of *Heart-Healthy Chicken in Red Sauce*, a wholesome spin on a classic favorite that's as nutritious as it is delicious. This recipe features tender, seared boneless chicken breasts bathed in a velvety red sauce made from low-sodium crushed tomatoes, fragrant garlic, and earthy smoked paprika. Accentuated by sautéed onions, red bell peppers, and aromatic oregano, this dish strikes the perfect balance between bold taste and heart-smart nutrition. With just 15 minutes of prep time and a quick 30-minute cook time, this one-skillet wonder is perfect for busy weeknights or meal prepping. Garnished with fresh parsley for a vibrant finish, it pairs beautifully with brown rice, whole-grain pasta, or steamed veggies. Discover how quick and easy it is to create a flavorful, low-sodium meal the whole family will love!
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Ingredients
- 4 pieces skinless, boneless chicken breasts
- 2 tablespoons extra virgin olive oil
- 1 piece medium onion, finely chopped
- 3 pieces garlic cloves, minced
- 1 piece red bell pepper, sliced
- 28 ounces low-sodium canned crushed tomatoes
- 1 cup low-sodium chicken broth
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
Directions
Step 1
1. Prepare the chicken by rinsing each piece under cold running water and patting them dry with paper towels.
Step 2
2. Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Add the chicken breasts and sear on both sides until golden brown, about 4 minutes per side. Remove the chicken from the pan and set aside.
Step 3
3. In the same skillet, add the remaining 1 tablespoon of olive oil. Add the chopped onion and cook until soft and translucent, about 5 minutes.
Step 4
4. Stir in the minced garlic and sliced red bell pepper. Cook for an additional 2 minutes until the bell pepper softens.
Step 5
5. Pour in the crushed tomatoes and chicken broth, stirring to combine.
Step 6
6. Add the smoked paprika, dried oregano, and black pepper. Stir well to incorporate the spices.
Step 7
7. Return the chicken breasts to the skillet, submerging them in the red sauce. Bring the sauce to a simmer.
Step 8
8. Reduce the heat to low, cover the skillet, and let the chicken cook in the simmering sauce for 15 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
Step 9
9. Once cooked, remove the chicken breasts, and let them rest for a few minutes. Taste the sauce and adjust seasoning if necessary.
Step 10
10. Serve the chicken topped with generous spoonfuls of the red sauce and garnish with freshly chopped parsley.
Nutrition Facts
| Serving size | (2061.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1728.0 |
| Total Fat 56.2g | 0% |
| Saturated Fat 11.2g | 0% |
| Cholesterol 591.6mg | 0% |
| Sodium 729.9mg | 0% |
| Total Carbohydrate 73.6g | 0% |
| Dietary Fiber 21.2g | 0% |
| Total Sugars 38.1g | |
| Protein 233.1g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 410.5mg | 0% |
| Iron 15.3mg | 0% |
| Potassium 4827.2mg | 0% |
Source of Calories