Mediterranean Diet Chicken in Tomato Sauce

Transport your taste buds to the sun-drenched shores of the Mediterranean with this vibrant and wholesome Mediterranean Diet Chicken in Tomato Sauce. Perfectly seared boneless, skinless chicken breasts are simmered in a rich, aromatic tomato sauce infused with garlic, onion, and a fragrant medley of oregano, basil, and red pepper flakes. A splash of dry white wine and the briny allure of kalamata olives elevate the dish, creating a harmonious balance of flavors. This healthy one-skillet recipe not only embodies simplicity but also packs a nutritional punch, making it perfect for busy weeknights or leisurely family dinners. Serve it with whole grains like quinoa or a rustic slice of fresh bread to soak up every last drop of that luscious sauce. Ready in under an hour, this Mediterranean-inspired meal is a testament to heart-healthy cooking that doesn’t compromise on taste.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 28 ounces canned crushed tomatoes
• 0.5 cup dry white wine
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 teaspoon red pepper flakes
• 0.5 cup kalamata olives, pitted and sliced
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

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

Step 2

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

Step 3

Add the chicken to the skillet and brown for 5-6 minutes on each side, or until golden brown. Remove the chicken from the skillet and set aside.

Step 4

In the same skillet, add the chopped onion and cook for 3-4 minutes until softened.

Step 5

Add the minced garlic and continue cooking for 1 minute until fragrant.

Step 6

Pour in the white wine and let it simmer for 2 minutes, scraping the bottom of the skillet to deglaze.

Step 7

Stir in the crushed tomatoes, dried oregano, dried basil, salt, black pepper, and red pepper flakes. Mix well.

Step 8

Return the chicken to the skillet, nestling it into the tomato sauce. Reduce the heat to low, cover, and let simmer for 20-25 minutes or until the chicken is cooked through.

Step 9

Once the chicken is cooked, stir in the sliced kalamata olives and allow to heat through for another 5 minutes.

Step 10

Garnish with fresh parsley and serve hot alongside your choice of whole grains or fresh bread.

Nutrition Facts

Serving size	(1889.5g)

Amount per serving	% Daily Value*
Calories	1998.6

Total Fat 78.7g	0%
Saturated Fat 14.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 591.6mg	0%
Sodium 5771.2mg	0%
Total Carbohydrate 72.7g	0%
Dietary Fiber 22.8g	0%
Total Sugars 39.0g
Protein 229.7g	0%

Vitamin D 7.0IU	0%
Calcium 444.0mg	0%
Iron 17.3mg	0%
Potassium 4894.3mg	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: 36.9%

Protein: 47.9%

Carbs: 15.2%