Creamy Tomato Chicken

Today, I’m excited to share one of my favorite low-calorie dishes—Creamy Tomato Chicken Recipe. This recipe is a perfect combination of tender chicken breasts and a rich.

Creamy tomato sauce, making it a fantastic option for those looking to enjoy a flavorful, healthy meal without compromising on taste.

This dish is great for busy weeknights when you want something quick, comforting, and nutritious.

The creamy tomato sauce has all the indulgence, but with a light twist to keep the calorie count in check.

Let’s get into the recipe!

How to make Creamy Tomato Chicken?

Recipe Overview

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Course: Main Course
• Cuisine: American/Italian
• Yield: Serves 4
• Calories per Serving: 300 calories

Ingredients

For the Chicken:

• 4 boneless, skinless chicken breasts (around 4 oz each)
• Salt and pepper, to taste
• 1 tablespoon olive oil (or cooking spray for a lighter version)

For the Creamy Tomato Sauce:

• 1 can (14.5 oz) crushed tomatoes (low-sodium)
• 1/2 cup non-fat Greek yogurt (for creaminess)
• 2 tablespoons tomato paste
• 1/2 cup chicken broth (low-sodium)
• 2 cloves garlic, minced
• 1 tablespoon dried basil
• 1 teaspoon dried oregano
• 1 teaspoon onion powder
• 1/4 teaspoon red pepper flakes (optional, for heat)
• 1/4 cup fresh parsley, chopped (for garnish)

Instructions

Step 1: Prepare the Chicken

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

Heat a large skillet over medium heat and add the olive oil (or spray the pan lightly with cooking spray).

Place the chicken breasts in the skillet and cook for 5-7 minutes per side, or until golden brown and cooked through (internal temperature should reach 165°F or 75°C). Remove the chicken from the skillet and set aside.

Step 2: Make the Creamy Tomato Sauce

In the same skillet, add the minced garlic and sauté for about 1 minute until fragrant.

Stir in the tomato paste and cook for another minute.

Pour in the crushed tomatoes and chicken broth, then stir to combine. Bring the mixture to a simmer and let it cook for 5-7 minutes, allowing the sauce to thicken slightly.

Lower the heat and stir in the Greek yogurt, basil, oregano, onion powder, and red pepper flakes (if using). Stir until the sauce is smooth and creamy.

Step 3: Combine and Serve

Return the cooked chicken breasts to the skillet, spooning some of the creamy tomato sauce over the chicken.

Let the chicken simmer in the sauce for an additional 5 minutes to absorb the flavors.

Garnish with freshly chopped parsley.

Serve with your favorite side dish like steamed veggies, quinoa, or a fresh salad. Enjoy this creamy, low-calorie delight!

Nutrition Facts per Serving

(1 Chicken Breast with Sauce)

Calories: 300

Protein: 32g

Fat: 12g

Carbohydrates: 12g

Fiber: 2g

Sugar: 7g

Sodium: 300mg

Serving Suggestions

1. Pair With Vegetables

For a low-calorie, well-balanced meal, serve your Creamy Tomato Chicken with a side of roasted vegetables or steamed broccoli. The veggies will add extra fiber and nutrients, making your meal even healthier.

2. Serve With A Salad

Pair this dish with a fresh garden salad topped with a light vinaigrette. It’s a great way to boost your vegetable intake while keeping the meal light.

3. Add Whole Grains

If you’re looking for a heartier meal, try serving this dish with a side of brown rice, quinoa, or even whole wheat pasta for added fiber and energy.

Tips and Variations

1. Use Chicken Thighs

If you prefer dark meat, boneless, skinless chicken thighs work just as well in this recipe. They’re slightly richer in flavor but still remain relatively low-calorie.

2. Make it Dairy-Free

For a dairy-free version, you can substitute the Greek yogurt with coconut yogurt or a dairy-free cream alternative.

3. Spice it Up

If you love a bit of heat, increase the amount of red pepper flakes or even add a pinch of cayenne pepper to give the sauce some extra kick.

4. Add Veggies

To sneak in some extra vegetables, try adding spinach or zucchini to the sauce. The spinach wilts down beautifully, and zucchini adds texture without adding too many calories.

Health Benefits

1. High in Protein

This Creamy Tomato Chicken is packed with lean protein from the chicken breast, which helps build and repair muscles, support metabolism, and keep you feeling full.

2. Low in Calories

With a light Greek yogurt base for the creamy sauce, this dish is lower in calories than traditional creamy chicken recipes, making it a great option for anyone looking to eat healthy while still enjoying comfort food.

3. Rich in Vitamins

The tomatoes and herbs provide vitamins A and C, both essential for a healthy immune system and skin. Plus, they’re rich in antioxidants that protect the body from free radicals.

4. Supports Heart Health

By using olive oil and low-sodium broth, this recipe supports cardiovascular health. Olive oil is rich in heart-healthy monounsaturated fats, while the low-sodium options help reduce your intake of excess salt.

Notes

Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. The sauce might thicken as it cools, but you can reheat it by adding a splash of water or broth to loosen it up.

Freezing: This recipe is freezer-friendly! Store in an airtight container for up to 3 months. Thaw in the refrigerator overnight before reheating.

Frequently Asked Questions (FAQ)

Conclusion

Creamy Tomato Chicken is a perfect example of how healthy eating can be both delicious and satisfying. This low-calorie version keeps the flavors rich and creamy while minimizing excess calories.

Whether you’re watching your calorie intake or just looking for a quick and tasty meal, this recipe is a must-try. I hope you enjoy making this dish as much as I do!

Let me know in the comments how it turned out, or if you made any variations to suit your taste!

Enjoy your food!