This vibrant and healthy dish features juicy chicken breasts smothered in a zesty tomato basil sauce that’s bursting with fresh flavor. It’s a simple yet elegant meal perfect for weeknights or dinner parties. Serve it over pasta, rice, or alongside roasted vegetables for a complete and satisfying meal.
FULL RECIPE
Ingredients
- 4 boneless, skinless chicken breasts
- Salt and black pepper, to taste
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes (with juice)
- 1/2 cup chicken broth
- 1/4 cup fresh basil leaves, chopped (or 1 tbsp dried basil)
- 1 tablespoon tomato paste
- 1/2 teaspoon crushed red pepper flakes (optional)
- 1/4 teaspoon sugar (optional, to balance acidity)
- Grated Parmesan cheese, for garnish (optional)
Directions
- Season chicken breasts on both sides with salt and pepper.
- Heat olive oil in a large skillet over medium heat. Add chicken breasts and cook for 5-6 minutes per side, until golden and cooked through. Remove from skillet and set aside.
- In the same skillet, add minced garlic and sauté for about 30 seconds until fragrant.
- Add diced tomatoes with juice, chicken broth, tomato paste, and red pepper flakes (if using). Stir well and bring to a simmer.
- Simmer the sauce for 8–10 minutes, allowing it to reduce slightly. Stir in the chopped basil and a pinch of sugar if needed.
- Return the chicken breasts to the skillet, spoon sauce over them, and let simmer for another 2–3 minutes to blend flavors.
- Serve hot, garnished with Parmesan cheese if desired.
Nutritional Information
- Calories: 290
- Protein: 34g
- Total Fat: 12g
- Saturated Fat: 2g
- Cholesterol: 85mg
- Sodium: 420mg
- Total Carbohydrates: 9g
- Dietary Fiber: 2g
- Sugars: 4g
Health Benefits of Chicken Breast
Chicken breast is a popular lean protein choice known for its low fat content and high protein levels. It supports muscle growth, weight management, and overall health. With essential amino acids, it helps in tissue repair and boosts metabolism. Eating chicken breast regularly can contribute to a balanced diet while keeping calories in check.
Nutritional Value of Tomato Basil Sauce
The tomato basil sauce adds more than just flavor; it’s packed with nutrients. Tomatoes are rich in antioxidants like lycopene, which helps reduce the risk of chronic diseases and supports heart health. Basil provides vitamins A, K, and C, along with anti-inflammatory properties. Combined, they create a nutrient-dense sauce that enhances the dish’s health profile.
Versatility of the Dish
This recipe is highly versatile. You can serve it with pasta, rice, quinoa, or even roasted vegetables. It fits well with various dietary preferences by swapping sides or adjusting ingredients. Whether you want a low-carb meal or a hearty family dinner, this dish adapts easily to your needs without compromising flavor.
Perfect for Meal Prep
Chicken breast with tomato basil sauce works wonderfully for meal prep. It keeps well in the refrigerator for several days and reheats without losing its taste or texture. Preparing it in advance saves time during busy weeks and ensures you have a nutritious, homemade meal ready whenever you need it.
Simple Ingredients with Big Flavor
One of the charms of this recipe is its reliance on simple, fresh ingredients. Garlic, tomatoes, basil, and olive oil combine to deliver bold flavors that complement the mild chicken breast. This simplicity allows the natural tastes to shine without overwhelming complexity, making it approachable for cooks of all skill levels.
Cooking Techniques to Enhance Flavor
Searing the chicken breast first locks in juices and adds a delicious golden crust. Simmering the tomato basil sauce allows the flavors to meld and deepen. These straightforward cooking techniques elevate the dish and ensure every bite is packed with rich, savory goodness.
Customizing the Sauce
The tomato basil sauce is easily customizable. You can add mushrooms, olives, or capers for extra texture and flavor. For a creamier version, stir in some heavy cream or coconut milk. Adjusting spices like crushed red pepper flakes can make it milder or spicier depending on your preference.
Ideal for Gluten-Free and Low-Carb Diets
This dish is naturally gluten-free and low in carbohydrates, making it suitable for those with gluten intolerance or following low-carb lifestyles. Just be mindful of the sides you pair it with. Cauliflower rice or spiralized zucchini noodles are excellent low-carb alternatives that complement the chicken and sauce perfectly.
Pairing Suggestions
To round out the meal, consider pairing this dish with a fresh green salad, roasted asparagus, or garlic bread. Light and crisp sides help balance the rich tomato basil sauce and tender chicken, creating a well-rounded dining experience. A glass of white wine also pairs beautifully for a special occasion.
Family-Friendly and Kid-Approved
This recipe is a hit with both adults and children due to its familiar flavors and gentle spice level. It introduces kids to healthy ingredients without overwhelming their palate. You can adjust seasoning as needed to suit picky eaters while maintaining the wholesome benefits.
Time-Efficient Weeknight Meal
The chicken breast with tomato basil sauce comes together quickly, making it ideal for busy weeknights. It requires minimal hands-on time and uses pantry staples, allowing you to prepare a delicious, home-cooked meal without spending hours in the kitchen. This efficiency encourages cooking at home more often.
Sustainability and Choosing Ingredients
Opting for fresh, locally sourced tomatoes and basil can enhance flavor and support sustainable food practices. Choosing organic chicken breast or responsibly raised poultry also contributes to better animal welfare and environmental impact. Being mindful of ingredient origins adds an ethical dimension to your cooking.
Storing and Reheating Tips
Proper storage and reheating are key to maintaining the flavor and texture of chicken breast with tomato basil sauce. Store leftovers in an airtight container in the refrigerator for up to 3-4 days. When reheating, use a gentle heat method like stovetop simmering or microwave at medium power to prevent the chicken from drying out. Adding a splash of broth or water to the sauce before reheating helps keep it moist and flavorful, ensuring every bite tastes as fresh as when first cooked.
Conclusion
Chicken breast with tomato basil sauce is a nutritious, flavorful, and adaptable recipe perfect for a variety of diets and occasions. Its simplicity in ingredients and preparation makes it accessible while still delivering impressive taste. Whether you’re cooking for family, meal prepping, or entertaining guests, this dish offers a healthy, satisfying option that can be customized to your liking. It’s a delicious way to enjoy lean protein combined with the fresh, vibrant flavors of tomato and basil.