Sauteed Chicken with Tangy Tomato Sauce

This dish is gluten-free adaptable– please see tips below the recipe…

Yield: 4 servings

Prep Time: 20 min

Cook Time: 20 min

Sauteed Chicken with Tangy Tomato Sauce

Easy, enjoyable recipe for dinner.


2 Tablespoons all-purpose flour
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
4 skinless boneless chicken breast halves (about 1 pound total)
2 teaspoons olive oil
3 whole green onions, thinly sliced
2 cloves garlic, minced
1/4 cup red wine vinegar
2/3 cup 99% fat-free chicken broth, low-sodium
1 medium tomato, coarsely chopped
2 Tablespoons tomato paste
1 medium yellow bell pepper, seeded and cut into 1/2-inch-wide strips
1/2 teaspoon dried thyme
1/4 teaspoon dried rosemary


1. In a low wide bowl, combine flour, 1/4 teaspoon salt, and 1/4 teaspoon of pepper. Dredge chicken in flour mixture, shaking off the excess. In a large nonstick skillet, heat oil until hot but not smoking over medium-heat. Add chicken and cook until golden brown, about 2 minutes per side. Transfer chicken to a plate. Set aside.

2. Add scallions and garlic to pan and cook until scallions are softened, about 1 minute. Add vinegar, increase heat to high and cook until slightly evaporated, about 1 minute. Add remaining ingredients, plus remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Bring to a boil, add chicken, reduce to a simmer; cover and cook until chicken is cooked through, about 8 minutes. Divide chicken and sauce among 4 bowls and serve.


*If you are preparing this recipe as gluten free, use GF all-purpose flour in place of regular, and be sure to use a brand of chicken broth that is designated as gluten free.

Nutritional Information per serving:
Serving size: 1 chicken breast + sauce
Calories per serving: 196
Fat per serving: 4g
Saturated Fat per serving: .75g
Sugar per serving: 2g
Fiber per serving: 2g
Protein per serving: 28.5g
Cholesterol per serving: 66mg
Carbohydrates per serving: 11.5g

WW POINTS per serving:
Points Plus Program: 5 Old Points Program: 4