Mediterranean Diet Shredded Chicken in Tomato Sauce

Savor the wholesome flavors of the Mediterranean with this easy and nutritious Mediterranean Diet Shredded Chicken in Tomato Sauce. Tender, golden-seared chicken breasts are gently simmered in a fragrant tomato sauce infused with garlic, oregano, basil, and a touch of red pepper flakes for a hint of heat. Brightened with fresh parsley and a splash of lemon juice, this dish is as vibrant as it is delicious. It’s ready in under an hour and perfect for meal prep, offering a high-protein, low-carb option that pairs beautifully with quinoa, whole-grain bread, or a crisp Mediterranean salad. Packed with heart-healthy olive oil and antioxidant-rich tomatoes, this recipe delivers authentic Mediterranean flavors while fitting seamlessly into a wholesome lifestyle.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 4 pieces boneless skinless chicken breasts
• 2 tablespoons olive oil
• 1 large onion
• 4 garlic cloves
• 28 ounces canned crushed tomatoes
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon red pepper flakes
• 0.5 teaspoon black pepper
• 1 teaspoon salt
• 0.25 cup fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Begin by finely chopping the onion and mincing the garlic cloves. Set these aside.

Step 2

In a large skillet or Dutch oven, heat the olive oil over medium heat.

Step 3

Add the chopped onion to the skillet, and cook it for about 5 minutes, stirring occasionally until it's softened and translucent.

Step 4

Add the minced garlic to the onions and cook for an additional 1-2 minutes until fragrant.

Step 5

Place the chicken breasts in the skillet, sear each side for about 2-3 minutes until they have a light golden crust.

Step 6

Pour in the canned crushed tomatoes, including their juices, over the chicken.

Step 7

Stir in the dried oregano, dried basil, red pepper flakes, black pepper, and salt, ensuring everything is well combined.

Step 8

Bring the mixture to a gentle simmer, then reduce the heat to low.

Step 9

Cover the skillet and let the chicken cook in the tomato sauce for about 25-30 minutes or until the chicken is cooked through and tender.

Step 10

Once the chicken is cooked, remove the chicken breasts from the skillet and place them on a cutting board.

Step 11

Use two forks to shred the chicken while it's still hot.

Step 12

Return the shredded chicken to the skillet, stirring it into the tomato sauce to soak up all the flavors.

Step 13

Allow the dish to simmer uncovered for another 5 minutes to let the sauce thicken slightly.

Step 14

Stir in the fresh parsley and lemon juice to brighten the flavors right before serving.

Step 15

Serve the Mediterranean Diet Shredded Chicken in Tomato Sauce warm, with your choice of a side such as whole grain bread, quinoa, or a fresh Mediterranean salad.

Nutrition Facts

Serving size	(1719.3g)

Amount per serving	% Daily Value*
Calories	1696.3

Total Fat 55.5g	0%
Saturated Fat 11.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 591.6mg	0%
Sodium 3885.9mg	0%
Total Carbohydrate 68.4g	0%
Dietary Fiber 17.8g	0%
Total Sugars 40.5g
Protein 229.1g	0%

Vitamin D 34.8IU	0%
Calcium 379.5mg	0%
Iron 15.1mg	0%
Potassium 4900.5mg	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: 29.6%

Protein: 54.2%

Carbs: 16.2%