Heart-Healthy Chicken in Tomato Sauce

Elevate your weeknight dinner with this Heart-Healthy Chicken in Tomato Sauce, a deliciously wholesome one-skillet recipe that's light yet flavorful. Featuring tender, seared chicken breasts simmered in a rich tomato-based sauce infused with garlic, onions, and aromatic herbs like oregano and basil, this dish is both comforting and nutritious. Packed with baby spinach and prepared with low-sodium ingredients like diced tomatoes and chicken broth, it’s designed to support heart health without sacrificing taste. Ready in just 45 minutes, it’s perfect for busy evenings and pairs beautifully with whole grain pasta or brown rice for a balanced, satisfying meal. Whether you're seeking a health-conscious dinner or simply love a hearty, savory chicken recipe, this dish will quickly become a household favorite.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pieces Boneless, skinless chicken breasts
• 2 tablespoons Olive oil
• 1 piece Medium onion, finely chopped
• 3 pieces Garlic cloves, minced
• 400 grams Diced tomatoes with no added salt
• 250 milliliters Low-sodium chicken broth
• 1 teaspoon Dried oregano
• 1 teaspoon Dried basil
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Salt
• 120 grams Baby spinach leaves
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

Slice the chicken breasts to about 1-inch thickness to ensure even cooking.

Step 2

Heat 1 tablespoon of olive oil in a large skillet over medium heat.

Step 3

Add the chicken pieces and sear them for 4-5 minutes on each side, until they are golden brown. Remove them from the skillet and set aside.

Step 4

In the same skillet, add the remaining tablespoon of olive oil.

Step 5

Add the chopped onion and sauté for 3-4 minutes, or until softened and translucent.

Step 6

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 7

Pour in the diced tomatoes and chicken broth. Stir in the oregano, basil, pepper, and salt, and bring the mixture to a simmer.

Step 8

Return the seared chicken breasts to the skillet, ensuring they are submerged in the sauce.

Step 9

Cover the skillet with a lid and let it simmer for 15 minutes. Check occasionally to make sure the chicken is cooking evenly.

Step 10

After 15 minutes, add the baby spinach leaves to the skillet, cover again, and cook for another 5 minutes until the spinach is wilted and the chicken is cooked through.

Step 11

Remove the skillet from the heat and sprinkle the chopped fresh parsley on top.

Step 12

Serve hot with a side of whole grain pasta, brown rice, or steamed vegetables to maintain a heart-healthy profile.

Nutrition Facts

Serving size	(1280.1g)

Amount per serving	% Daily Value*
Calories	1019.2

Total Fat 42.4g	0%
Saturated Fat 7.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 295.8mg	0%
Sodium 1061.8mg	0%
Total Carbohydrate 38.9g	0%
Dietary Fiber 10.9g	0%
Total Sugars 17.8g
Protein 119.2g	0%

Vitamin D 3.5IU	0%
Calcium 301.4mg	0%
Iron 9.8mg	0%
Potassium 2680.1mg	0%

*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.

Source of Calories

Fat: 37.6%

Protein: 47.0%

Carbs: 15.3%