Family Favorite Saucy Chicken

Apr 26, 2020 | Main Meals

Saucy Chicken 

This family friendly chicken dish was inspired by a childhood favorite that my mom would make. In Spanish, “carne guisada” was originally made with veal. However, my family does not eat veal so I simply switched it out for chicken. You can also use turkey if you prefer! 

We enjoy this meal at least once a week; it’s amazing over rice, pasta, quinoa or any other grain your family enjoys. We try to switch up weekly. I love that you can create just a savory sauce with just a few pantry essentials like broth and tomato paste! I think you’ll agree that this is one of the easiest weeknight dinner you can make – if you can I recommend cooking up a batch over the weekend so it’s ready to go for Monday or Tuesday night!

Family Favorite Saucy Chicken

Prep: 15 minutes 

Cook: 25-30 minutes 

Makes: 5 Servings 



·      ½ onion, diced 

·      1 red bell pepper, diced 

·      1 carrot, minced 

·      3 garlic gloves, minced 

·      1.5 pounds chicken tenderloins or breast, cut into ½ inch pieces  

·      2 tablespoons tomato paste 

·      ¾ cup chicken broth 

·      1 tablespoon Italian seasoning 

·      ½ teaspoon cumin 

·      Salt & pepper 

·      1 tablespoon canola oil 



1.     Heat oil in medium sized Dutch oven over medium heat. Add onion, pepper, carrot and garlic. Cook, stirring often for about 5 to 7 minutes or until vegetables are softened. 

2.     Increase heat to medium-high and add chicken, stir to combine all ingredients. Cover for about 2 minutes. Uncover and continue to stir frequently until chicken is lightly browned (~8-minutes). Careful not to scorch your pan. 

3.     Add broth, tomato paste and all seasonings. Stir well and continue to cook for a few minutes more until chicken is cooked through and sauce thickens. (about 5 minutes). 

4.     Cover and remove from heat. Let stand for 8 to 10 minutes. 


Serve over pasta, rice or other grain you enjoy! 

Make ahead tip: The entire recipe, steps 1 to 4 can be prepared in advance. Cool completely and store in the refrigerator for up to 4 days. Freeze any remaining chicken for up to 2 months. 

 Nutrition information for 6 ounce serving: 180 calories; 7g Carbohydrate; 3g Fat; 28g protein; 320mg Sodium; 2g Fiber 


Meet Your Dietitian

Jacqui portrait

Hi, I’m Jacqueline

I understand first hand how frustrating weight loss programs can be without the proper guidance. My goal is to help you change your mindset from restrictive dieting to one of freedom and confidence around food. I’d love to help you on your journey.


View Categories

Free Download

bowl of sliced oranges and applies
Get a Jump Start: Download My Free 3-day Meal Plan

Kick-start your weight loss plan with recipes, meal ideas + more!


Veggie Enchiladas

Veggie Enchiladas

Nothing says winter like cozy winter meals! Turn your favorite comfort foods into deliciously healthy meals with just a few modifications, for instance add in more veggies or switch out a higher fat ingredient for a lower fat ingredient. Need some ideas? ...

Chicken, Asparagus, Carrot Sheet Pan Dinner

Chicken, Asparagus, Carrot Sheet Pan Dinner

Chicken, Asparagus & Carrot Sheet Pan Dinner Sheet pan meals are the answer to easy meal prep! Filled with good quality protein and lots of veggies, there's really no wrong way to prepare this meal. I love adding in lots of colorful vegetables to sheet pan meals,...

White Bean Fettuccini

White Bean Fettuccini

White Bean Fettuccini Weeknight dinners are hard, no doubt about it! If you want your family to join you – that may feel near impossible! However, with just a few ingredients and a plan, you can have dinner on the table start to finish in just 30 minutes. 8 ounces...

Crunchy Slaw Burgers 

Crunchy Slaw Burgers 

Crunchy Slaw Burgers You'll love these savory crunchy burgers, perfect for a weeknight or entertaining! At only 480 calories, this burger has it all! Cheese, burger, mayo and crunch! Who said burgers were off limits for weight loss? 4 Beef Patties4 Whole Wheat...

Pin It on Pinterest

Share This