Italian Chicken(This Main Dish Is Low In Fat And Sodium.)
A flavorful, low-fat Italian chicken dish with savory tomato sauce, herbs, and tender chicken breasts, perfect for a hearty yet healthy meal.
Ingredients
Instructions
- Brown the chicken breasts in a hot frying pan.
- Mix the onion, green pepper, tomato sauce, oregano, basil, and garlic powder together.
- Pour the mixture over the browned chicken.
- Heat the mixture until it boils, then reduce the heat, cover, and cook over low heat until the chicken is tender, about 45 minutes.
Tips & Substitutions
For a flavorful twist, consider adding a splash of balsamic vinegar or some fresh herbs like parsley or thyme. You can substitute chicken breast with skinless thighs for a juicier result. If you want more heat, add a pinch of red pepper flakes to the sauce. Pair this dish with a side of steamed vegetables or a simple salad to complete your meal.
Serving Suggestions
Serve the Italian Chicken over a bed of cooked whole-grain pasta or alongside a slice of Italian Breaded Chicken Breast for a hearty meal. This dish pairs wonderfully with garlic bread or a fresh green salad. For a full Italian experience, complement it with a glass of red wine.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken and sauce in a saucepan over low heat, stirring occasionally until warmed through. You can also microwave it in a covered dish, ensuring it's heated evenly to retain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Italian Chicken(This Main Dish Is Low In Fat And Sodium.) contains roughly 366 calories, with 11g protein, 83g carbohydrates, and 9g fat. It is an excellent source of iron (210% of the Daily Value), dietary fiber (156% of the Daily Value), and calcium (126% of the Daily Value), and a good source of vitamin A. It also contributes 44g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen chicken breasts for this recipe?
Yes, you can use frozen chicken breasts, but make sure to thaw them completely before browning. Cooking from frozen may lead to uneven cooking, so adjust your cooking time accordingly to ensure the chicken is thoroughly cooked.
What can I substitute for tomato sauce?
If you don't have tomato sauce, you can use crushed tomatoes or even a can of diced tomatoes, blending them to a smoother consistency if desired. You might want to adjust the seasoning since diced tomatoes can be less concentrated in flavor.
Is this dish suitable for meal prep?
Absolutely! This Italian Chicken dish is great for meal prep. It stores well and can be easily reheated, making it a convenient option for quick lunches or dinners throughout the week. Just be sure to cool it completely before storing.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).