Chicken with spiced-up tomato sauce

Heart Smart Gluten Free Low Sodium

The star of this dish is the high-protein, low-fat chicken breast, which also provides your body (and mind) with B vitamins essential for mental health.


1/2 tablespoon extra-virgin olive oil
1 1/2 teaspoons chopped fresh rosemary
2 cloves garlic, minced
1/2 teaspoon freshly ground black pepper
4 6-ounce chicken breasts
nonstick cooking spray
1 tablespoon canola oil
1 cup thinly sliced white onion
1 medium red bell pepper, seeds removed and sliced thin
1 medium green bell pepper, seeds removed and sliced thin
1 medium yellow bell pepper, seeds removed and sliced thin
8 ounces sliced white button mushrooms
1/2 cup low-sodium chicken broth
1/4 cup chopped fresh basil
1/4 cup chopped fresh oregano
1/8 teaspoon hot sauce
1 15-ounce can crushed tomatoes, undrained


  1. In a small shallow pan, whisk together olive oil, rosemary, garlic and pepper. Place chicken breasts in the pan, one at a time, rubbing the oil mixture over each and flipping until well-coated.
  2. Spray a large skillet with nonstick cooking spray. Place chicken in skillet over medium-high heat. Cook for 2 minutes, flip chicken and cook for another 2 minutes. (Chicken will not be cooked through.) Remove chicken from skillet and set aside.
  3. Add canola oil to pan and tilt to spread the oil. Add onions, bell peppers and mushrooms. Cook for 3 to 4 minutes, stirring occasionally.
  4. Add chicken broth and cook until liquid is reduced by half (about 1 minute). Stir in the basil, oregano, hot sauce and tomatoes (with juice). Return to a boil, then turn down heat to low. Add chicken back into the skillet.
  5. Cover and simmer for 20 to 25 minutes, until a cooking thermometer inserted into the center of a chicken breast reads 165 F.
  6. Allow to cool slightly and enjoy warm.

Makes 4 servings

Carb choices per serving: 1

First Published: 07/17/2017
Last Reviewed: 07/17/2017

chicken with spiced up tomato sauce
If you don’t have fresh herbs, you can used dried instead — just use 1/3 of the amount. (For example, use 1 tablespoon + 1 teaspoon dried basil instead of 1/4 cup chopped fresh basil.)
chicken with spiced up tomato sauce nutrition label