Low Fat Chicken with Tomato Sauce
Discover a healthier twist on a classic dish with this Low Fat Chicken with Tomato Sauce—a perfect blend of hearty flavors and wholesome ingredients. Tender boneless, skinless chicken breasts are lightly seared to seal in moisture, then simmered to perfection in a rich tomato sauce infused with aromatic garlic, sautéed onions, and fragrant herbs like oregano and basil. The sauce gets a boost of flavor from low-sodium chicken broth, making it both satisfying and guilt-free. Ready in just 45 minutes, this nutritious recipe is ideal for busy weeknights or meal prep. Garnished with fresh parsley and best served with whole-grain rice or steamed veggies, it’s a delicious and balanced option for anyone craving comfort food without the extra fat. Perfect for those seeking low-fat dinner ideas packed with protein and flavor!
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Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 1 tablespoon Olive oil
- 1 large Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 28 ounces Canned crushed tomatoes
- 1 cup Low-sodium chicken broth
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped
Directions
Step 1
Heat the olive oil in a large skillet over medium heat.
Step 2
Add the chopped onion and sauté for 5 minutes, or until the onion is translucent.
Step 3
Stir in the minced garlic and continue to cook for an additional 1 minute until fragrant.
Step 4
Add the chicken breasts to the skillet, searing each side for 3-4 minutes until they are lightly browned.
Step 5
Pour in the crushed tomatoes and low-sodium chicken broth, stirring to combine.
Step 6
Sprinkle the oregano, basil, salt, and pepper over the mixture.
Step 7
Bring the sauce to a gentle simmer, cover, and let cook for 15-20 minutes, or until the chicken is cooked through and tender.
Step 8
Check the seasoning and adjust salt and pepper as needed.
Step 9
Garnish with freshly chopped parsley before serving.
Step 10
Serve hot with your choice of whole-grain rice or steamed vegetables for a complete low-fat meal.
Nutrition Facts
| Serving size | (1915.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1570.4 |
| Total Fat 41.6g | 0% |
| Saturated Fat 9.2g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 591.6mg | 0% |
| Sodium 2770.3mg | 0% |
| Total Carbohydrate 66.3g | 0% |
| Dietary Fiber 17.0g | 0% |
| Total Sugars 40.6g | |
| Protein 230.4g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 366.4mg | 0% |
| Iron 14.7mg | 0% |
| Potassium 4780.4mg | 0% |
Source of Calories