Tomato Basil Garlic Chicken

Anti-Inflammatory Recipes

Prep Time:
5 Minutes
Cook Time:
20 Minutes
Serves:
4 Servings

Ingredients

  • 1 lb boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • ½ yellow onion, diced
  • 3 garlic cloves, minced
  • 14.5-ounce can Italian chopped tomatoes
  • One handful fresh basil (about 1 cup loosely packed), cut into ribbons
  • ¼ teaspoon crushed red pepper flakes
  • 4 medium zucchini (courgette), spiralized into spaghetti-like noodles
  • Salt & pepper to taste

Preparation

  1. Cover the chicken with plastic wrap and pound each piece to an even thickness all around, about one inch or so in the thickest parts. This will help the chicken cook faster and more evenly. I like to use the bottom of a saucepan to pound the chicken. Once done, sprinkle each side with a little salt and pepper.
  2. Add 1 tablespoon of the olive oil to a large skillet and warm it up. Add the chicken and pan-fry each side for several minutes until browned.
  3. Once the chicken is cooked through and browned, remove it from the skillet and set it aside on a separate plate.
  4. Using the same skillet, add the rest of the olive oil and begin sautéing the onion until it becomes soft, about 5 minutes. Then, add the garlic and sauté for another minute or so. Add the tomatoes and basil to the skillet and season with salt, pepper, and red pepper flakes.
  5. Simmer for about 10 minutes until the sauce thickens and reduces. Make sure to stir occasionally.
  6. Add the chicken back to the skillet along with the zoodles, letting them soak in the sauce for a few minutes before serving.

© Sarah Nevins https://www.asaucykitchen.com/tomato-basil-garlic-chicken/

NUTRITION INFORMATION: YIELD: 4 SERVINGS | SERVING SIZE: 1 serving

Amount Per Serving: CALORIES: 251 | SATURATED FAT: 1g | CHOLESTEROL: 72mg | SODIUM: 297mg | CARBOHYDRATES: 12g | FIBER: 3g | SUGAR: 7g | PROTEIN: 27g

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