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Healthy Low Calorie Creamy Tomato Chicken - Comforting, Flavorful, and Light

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 to 1.25 lb boneless, skinless chicken breasts (about 2–3 medium), halved horizontally
  • 1 teaspoon kosher salt, divided
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked paprika (or sweet paprika)
  • 1 teaspoon Italian seasoning (or a mix of dried oregano and basil)
  • 1 tablespoon olive oil
  • 1 small onion, finely diced
  • 3 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 1 can (14.5 oz) crushed tomatoes (no salt added, if possible)
  • 1/2 cup low-sodium chicken broth
  • 1/4 teaspoon red pepper flakes (optional, for gentle heat)
  • 1/3 cup plain nonfat or 2% Greek yogurt or 2 oz light cream cheese, softened
  • 1–2 teaspoons honey or sugar (optional, to balance acidity)
  • Fresh basil or parsley, chopped, for garnish
  • Lemon wedge, for finishing (optional)

Method
 

  1. Prep the chicken: Pat the chicken dry. Season both sides with 1/2 teaspoon salt, pepper, smoked paprika, and Italian seasoning.
  2. Sear for flavor: Heat the olive oil in a large skillet over medium-high. Add the chicken and sear 3–4 minutes per side until golden. Remove to a plate; it doesn’t need to be fully cooked yet.
  3. Soften the aromatics: Reduce heat to medium. Add the onion with a pinch of salt. Cook 3–4 minutes until translucent. Stir in the garlic and cook 30 seconds, just until fragrant.
  4. Build the sauce base: Stir in the tomato paste. Cook 1 minute to caramelize. Add crushed tomatoes, chicken broth, and red pepper flakes if using. Bring to a gentle simmer.
  5. Simmer the chicken: Nestle the chicken back into the sauce. Reduce heat to medium-low and simmer 6–8 minutes, turning once, until the chicken reaches an internal temperature of 165°F (74°C).
  6. Lighten and enrich: Turn off the heat. Whisk the Greek yogurt (or light cream cheese) in a small bowl to loosen. Stir a few spoonfuls of hot sauce into it to temper, then swirl the mixture into the pan until smooth and creamy.
  7. Balance and finish: Taste and adjust salt. If the tomatoes are very tangy, stir in a small splash of honey or sugar. Squeeze in a little lemon for brightness, if you like. Garnish with chopped basil or parsley.
  8. Serve smart: Pair with steamed greens, zucchini noodles, cauliflower rice, or a small portion of whole-grain pasta or brown rice to keep calories low but satisfaction high.