Low Fat Shredded Chicken in Tomato Sauce

Transform your weeknight dinners with this light and flavorful recipe for Low Fat Shredded Chicken in Tomato Sauce. Tender, juicy chicken breasts are slow-simmered in a rich tomato base infused with aromatic garlic, onion, and a medley of Italian herbs like oregano and basil. The addition of a hint of red pepper flakes gives just the right balance of warmth to this hearty dish, while a touch of olive oil ensures it remains low in fat without compromising on taste. Perfect for meal prepping or feeding the entire family, this protein-packed recipe comes together in under an hour and pairs beautifully with rice, whole-grain pasta, or steamed vegetables. Garnished with fresh parsley for a vibrant finish, this healthy shredded chicken recipe is as comforting as it is nutritious.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 medium, chopped onion
• 3 minced garlic cloves
• 14 ounces canned crushed tomatoes
• 1 cup chicken broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.25 teaspoon crushed red pepper flakes
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped fresh parsley

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the chopped onion and cook until it becomes translucent, about 5 minutes.

Step 3

Stir in the minced garlic and cook for another minute, ensuring the garlic doesn't brown.

Step 4

Place the chicken breasts into the skillet and sear each side for about 3 minutes, until lightly golden.

Step 5

Pour in the crushed tomatoes and chicken broth, stirring to combine.

Step 6

Add the dried oregano, dried basil, crushed red pepper flakes, salt, and black pepper. Stir well to incorporate the spices.

Step 7

Bring the mixture to a gentle simmer, then reduce the heat to low. Cover the skillet with a lid and allow it to cook for 20 minutes, or until the chicken is fully cooked through and tender.

Step 8

Remove the chicken breasts from the sauce and use two forks to shred them finely.

Step 9

Return the shredded chicken to the tomato sauce and stir it thoroughly to ensure the chicken is well-coated and continues to absorb the flavors.

Step 10

Cook uncovered for an additional 5 minutes to let the sauce thicken slightly.

Step 11

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

Step 12

Serve hot and enjoy it over a bed of rice, whole-grain pasta, or steamed vegetables.

Nutrition Facts

Serving size	(1171.0g)

Amount per serving	% Daily Value*
Calories	905.6

Total Fat 27.9g	0%
Saturated Fat 5.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 295.8mg	0%
Sodium 2499.9mg	0%
Total Carbohydrate 44.3g	0%
Dietary Fiber 10.0g	0%
Total Sugars 24.3g
Protein 119.2g	0%

Vitamin D 3.5IU	0%
Calcium 240.0mg	0%
Iron 8.9mg	0%
Potassium 2795.8mg	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: 27.7%

Protein: 52.7%

Carbs: 19.6%