Heart-Healthy Grilled Chicken with Tomato Sauce

Elevate your weeknight dinner with this Heart-Healthy Grilled Chicken with Tomato Sauce, a flavorful and wholesome dish that’s both simple and satisfying. Succulent, marinated chicken breasts are perfectly grilled to tender perfection and topped with a vibrant homemade tomato sauce made with low-sodium tomatoes, onions, garlic, fresh basil, and parsley. This recipe combines the smoky char of the grill with the rich, herbaceous flavors of the sauce, all while staying low in sodium and packed with nutrients. Ready in under an hour, it’s an enticing option for health-conscious eaters looking for a protein-packed, Mediterranean-inspired meal. Serve it alongside whole-grain pasta, quinoa, or a fresh green salad for a complete, heart-smart dinner your whole family will enjoy.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 28 ounces low-sodium canned tomatoes
• 1 medium onion
• 3 cloves garlic cloves
• 0.5 cup fresh basil leaves
• 0.25 cup fresh parsley
• 1 tablespoon red wine vinegar
• 0.5 teaspoon black pepper
• 1 tablespoon olive oil for sauce

Directions

Step 1

In a small bowl, combine 2 tablespoons of olive oil, 2 tablespoons of lemon juice, 1 teaspoon of garlic powder, 1 teaspoon of dried oregano, and 0.5 teaspoon of black pepper.

Step 2

Place the 4 boneless, skinless chicken breasts in a shallow dish or zip-lock bag and pour the marinade over them. Ensure each piece is well-coated. Cover and refrigerate for at least 30 minutes or up to 2 hours.

Step 3

While the chicken is marinating, prepare the tomato sauce. Finely chop 1 medium onion and mince 3 cloves of garlic.

Step 4

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the onion and garlic, sauté for about 5 minutes until the onion is translucent.

Step 5

Add the 28-ounce can of low-sodium tomatoes, 0.5 teaspoon of black pepper, 1 tablespoon of red wine vinegar, and stir well. Bring the sauce to a simmer.

Step 6

Reduce the heat to low and let the sauce simmer gently for 20 minutes, stirring occasionally, until it thickens slightly.

Step 7

Finely chop 0.5 cup of fresh basil leaves and 0.25 cup of fresh parsley. Add them to the sauce and stir well. Simmer for an additional 5 minutes before turning off the heat.

Step 8

Preheat a grill to medium-high heat. Remove the chicken from the marinade and grill for 6-7 minutes on each side or until the internal temperature reaches 165°F (75°C) and chicken is no longer pink inside.

Step 9

Once grilled, let the chicken rest for about 5 minutes before serving.

Step 10

Serve the grilled chicken breasts with a generous spoonful of tomato sauce on top. Garnish with additional fresh basil or parsley if desired.

Nutrition Facts

Serving size	(1764.3g)

Amount per serving	% Daily Value*
Calories	1799.6

Total Fat 69.3g	0%
Saturated Fat 13.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 591.6mg	0%
Sodium 665.5mg	0%
Total Carbohydrate 63.1g	0%
Dietary Fiber 15.6g	0%
Total Sugars 33.7g
Protein 228.0g	0%

Vitamin D 7.0IU	0%
Calcium 292.8mg	0%
Iron 12.5mg	0%
Potassium 4192.1mg	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: 34.9%

Protein: 51.0%

Carbs: 14.1%