Low Fat Grilled Chicken with Tomato Sauce

Elevate your weeknight dinner with this flavorful and wholesome Low Fat Grilled Chicken with Tomato Sauce! Perfectly seasoned, tender chicken breasts are grilled to smoky perfection and paired with a luscious homemade tomato sauce infused with garlic, onion, oregano, and basil. This dish offers a healthy twist on comfort food, keeping it low in fat while packing in bold Mediterranean-inspired flavors. Ready in just under an hour, this recipe is ideal for a quick, nutritious meal the whole family will love. Serve it with a crisp side salad or steamed vegetables for a complete, guilt-free dining experience.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 teaspoon olive oil
• 1 medium onion, finely chopped
• 3 units garlic cloves, minced
• 14 ounces canned crushed tomatoes
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon sugar
• 2 tablespoons fresh basil leaves, chopped

Directions

Step 1

Begin by patting dry the chicken breasts using paper towels. This aids in better seasoning adhesion and grilling.

Step 2

In a small dish, blend 1 tablespoon of olive oil with the garlic powder, paprika, salt, and black pepper to make a marinade.

Step 3

Rub the marinade evenly over the chicken breasts and let them sit at room temperature for about 10 minutes.

Step 4

Preheat your grill to medium-high heat.

Step 5

Once preheated, place the chicken on the grill. Grill the chicken for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C). Remove from the grill and keep warm under aluminum foil.

Step 6

While the chicken is grilling, prepare the tomato sauce. Heat 1 teaspoon of olive oil in a skillet over medium heat.

Step 7

Add the chopped onion to the skillet and sauté for 3-4 minutes until the onion becomes translucent.

Step 8

Stir in the minced garlic and cook for another minute until fragrant.

Step 9

Pour the crushed tomatoes into the skillet, stirring to combine.

Step 10

Season the tomato mixture with dried oregano, dried basil, and sugar. Let it simmer for about 10 minutes, stirring occasionally, until the sauce thickens slightly.

Step 11

Taste and adjust the seasoning if necessary.

Step 12

Serve the grilled chicken breasts drizzled with the homemade tomato sauce and garnish with fresh chopped basil.

Step 13

Enjoy your meal, knowing it is both healthy and delicious!

Nutrition Facts

Serving size	(1260.7g)

Amount per serving	% Daily Value*
Calories	1589.5

Total Fat 54.5g	0%
Saturated Fat 11.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 591.6mg	0%
Sodium 3382.2mg	0%
Total Carbohydrate 43.6g	0%
Dietary Fiber 10.7g	0%
Total Sugars 23.6g
Protein 223.7g	0%

Vitamin D 7.0IU	0%
Calcium 256.0mg	0%
Iron 11.8mg	0%
Potassium 3417.0mg	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: 31.4%

Protein: 57.4%

Carbs: 11.2%