Low Fat Chicken in Red Sauce
Indulge in the rich, comforting flavors of Low Fat Chicken in Red Sauce, a heart-healthy twist on a classic favorite. Tender, bite-sized pieces of chicken breast are simmered to perfection in a fragrant, tomato-based sauce loaded with fresh onion, garlic, and vibrant red bell peppers. Seasoned with aromatic dried basil, oregano, and a hint of crushed red pepper flakes for subtle heat, this dish delivers bold taste while keeping things light. With just a tablespoon of olive oil and lean, protein-packed chicken, this recipe is perfect for those looking to enjoy a guilt-free, wholesome meal. Ready in under an hour, it pairs beautifully with rice, pasta, or whole grains for a satisfying dinner your whole family will love. Plus, it’s garnished with fresh parsley for a burst of color and freshness.
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Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 large, finely chopped onion
- 3 cloves, minced garlic
- 1 large, chopped red bell pepper
- 28 ounces canned crushed tomatoes
- 1 cup chicken broth
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 0.5 teaspoon crushed red pepper flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
Directions
Step 1
Cut the chicken breasts into 1-inch cubes and set aside.
Step 2
Heat olive oil in a large non-stick skillet over medium heat. Add the chopped onion and sauté for 5 minutes until soft and translucent.
Step 3
Add minced garlic and chopped red bell pepper, cooking for another 2 minutes until the garlic is fragrant.
Step 4
Stir in the crushed tomatoes, chicken broth, basil, oregano, crushed red pepper flakes, salt, and black pepper.
Step 5
Bring the sauce to a simmer and let it cook for 10 minutes, stirring occasionally.
Step 6
Add the cubed chicken to the sauce. Make sure the chicken is submerged in the sauce, cover the skillet, and let it simmer gently for about 20-25 minutes, stirring occasionally, or until the chicken is cooked through and the sauce has thickened.
Step 7
Taste and adjust seasoning if needed.
Step 8
Garnish with fresh chopped parsley before serving.
Step 9
Serve hot over rice, pasta, or your choice of whole grains for a complete meal.
Nutrition Facts
| Serving size | (1873.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1246.3 |
| Total Fat 33.1g | 0% |
| Saturated Fat 6.9g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 385.6mg | 0% |
| Sodium 3080.6mg | 0% |
| Total Carbohydrate 80.7g | 0% |
| Dietary Fiber 20.3g | 0% |
| Total Sugars 48.6g | |
| Protein 159.1g | 0% |
| Vitamin D 4.5IU | 0% |
| Calcium 369.6mg | 0% |
| Iron 13.8mg | 0% |
| Potassium 4783.7mg | 0% |
Source of Calories