Low Fat Chicken in Tomato Sauce

Delight in a wholesome and flavorful meal with this Low Fat Chicken in Tomato Sauce—a simple yet satisfying recipe that’s perfect for busy weeknights or a healthy family dinner. Tender, golden-seared boneless chicken breasts are simmered in a rich tomato sauce infused with aromatic garlic, onions, and a medley of classic Italian herbs like basil and oregano. A touch of red pepper flakes adds just the right amount of subtle heat to balance the vibrant tomato base. Fresh parsley finishes the dish with a burst of freshness, while lean ingredients like olive oil and skinless chicken make it a guilt-free, low-fat option. Ready in under 45 minutes and ideal for serving with steamed vegetables or whole grain pasta, this recipe combines ease, health, and bold Mediterranean-inspired flavors in every bite.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 teaspoons olive oil
• 1 medium, chopped onion
• 3 minced garlic cloves
• 28 ounces canned diced tomatoes
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 0.25 teaspoon red pepper flakes
• 0.25 cup, chopped fresh parsley

Directions

Step 1

Season the chicken breasts with salt and black pepper on both sides.

Step 2

Heat 1 teaspoon of olive oil in a large non-stick skillet over medium-high heat.

Step 3

Add the chicken breasts to the skillet and cook for about 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 1 teaspoon of olive oil and reduce the heat to medium.

Step 5

Add the chopped onion and cook, stirring frequently, for about 5 minutes until the onion is translucent.

Step 6

Add the minced garlic and cook for an additional 1 minute until the garlic is fragrant.

Step 7

Pour in the canned diced tomatoes, including the juice, and stir well to combine.

Step 8

Add the dried basil, dried oregano, and red pepper flakes, and stir the sauce.

Step 9

Return the chicken breasts to the skillet, nestling them into the sauce.

Step 10

Reduce the heat to low, cover the skillet, and let the chicken simmer for 15 minutes. This will ensure the chicken is cooked through and the flavors meld together.

Step 11

After 15 minutes, remove the lid, and check that the chicken is fully cooked (internal temperature should reach 165°F or 74°C).

Step 12

Sprinkle the fresh parsley over the chicken and sauce before serving.

Step 13

Serve the chicken hot with the tomato sauce spooned over, optionally with a side of steamed vegetables or whole grain pasta.

Nutrition Facts

Serving size	(1697.7g)

Amount per serving	% Daily Value*
Calories	1835.4

Total Fat 77.9g	0%
Saturated Fat 17.0g	0%
Polyunsaturated Fat 9.5g
Cholesterol 607.5mg	0%
Sodium 2743.4mg	0%
Total Carbohydrate 46.6g	0%
Dietary Fiber 18.0g	0%
Total Sugars 30.4g
Protein 225.7g	0%

Vitamin D 7.0IU	0%
Calcium 401.3mg	0%
Iron 13.0mg	0%
Potassium 3762.5mg	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: 39.2%

Protein: 50.4%

Carbs: 10.4%