Heart-Healthy Shredded Chicken in Tomato Sauce

Transform your weeknight dinners with this Heart-Healthy Shredded Chicken in Tomato Sauce, a wholesome and flavorful dish that’s perfect for maintaining a balanced diet. Tender, juicy skinless chicken breast is gently simmered in low-sodium chicken broth, shredded, and enveloped in a rich tomato sauce infused with garlic, onions, oregano, and basil for a boost of Mediterranean-inspired flavors. No-salt-added crushed tomatoes and tomato paste keep the dish light while fresh spinach and parsley add vibrant color and nutritional value. Ready in just an hour, this comforting recipe is ideal for meal prep and pairs beautifully with whole-grain pasta, quinoa, or brown rice. Perfect for health-conscious food lovers, it’s a simple yet satisfying dinner packed with protein, fiber, and heart-healthy ingredients!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 pound skinless chicken breast
• 1 cup low-sodium chicken broth
• 1 tablespoon olive oil
• 1 medium onion
• 3 cloves garlic
• 1 28-ounce can canned crushed tomatoes (no salt added)
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon black pepper
• 0.25 teaspoon red pepper flakes
• 2 cups fresh spinach
• 2 tablespoons fresh parsley

Directions

Step 1

Rinse the chicken breast under cold water, then pat dry with paper towels. Place the chicken breast in a deep skillet or a pot.

Step 2

Pour the low-sodium chicken broth over the chicken. Cover the skillet or pot with a lid and bring to a gentle simmer over medium heat.

Step 3

Cook the chicken for about 15 minutes, or until it is just cooked through. Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C).

Step 4

While the chicken is cooking, finely chop the onion and garlic.

Step 5

Remove the chicken from the skillet and set aside to cool slightly.

Step 6

In the same skillet, add olive oil and heat over medium heat. Add chopped onion and cook until translucent, about 5 minutes.

Step 7

Stir in garlic and cook for another 1 minute until fragrant.

Step 8

Add the canned crushed tomatoes and tomato paste to the skillet. Stir well to combine with the onion and garlic.

Step 9

Season the tomato mixture with dried oregano, dried basil, black pepper, and red pepper flakes. Stir to blend the spices into the sauce.

Step 10

Bring the sauce to a simmer, then reduce the heat to low and let it cook and thicken for about 10 minutes.

Step 11

Meanwhile, use two forks to shred the cooked chicken breast into bite-sized pieces.

Step 12

Add the shredded chicken to the tomato sauce, stirring to coat the chicken with the sauce. Allow it to simmer for another 10 minutes.

Step 13

Incorporate the fresh spinach into the sauce, stirring until wilted. Adjust seasoning as needed.

Step 14

Before serving, finely chop fresh parsley and sprinkle it over the dish for added flavor and garnish.

Step 15

Serve the Heart-Healthy Shredded Chicken in Tomato Sauce hot, paired with whole-grain pasta or a side of brown rice for a complete meal.

Nutrition Facts

Serving size	(998.5g)

Amount per serving	% Daily Value*
Calories	1019.9

Total Fat 31.0g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 372.8mg	0%
Sodium 480.2mg	0%
Total Carbohydrate 31.0g	0%
Dietary Fiber 6.7g	0%
Total Sugars 13.4g
Protein 146.6g	0%

Vitamin D 0IU	0%
Calcium 200.0mg	0%
Iron 7.5mg	0%
Potassium 792.2mg	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: 28.2%

Protein: 59.3%

Carbs: 12.5%