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Tomato Chicken — Cheapest Healthy Meal
by Jalalsamfit
recipe easy Fusion

Tomato Chicken — Cheapest Healthy Meal

Ultra-simple one-pan chicken in tomato sauce with spinach, served over rice. Budget-friendly, high-protein, and ready in under 15 minutes.

3m Prep
12m Cook
15m Total
2 Servings
chicken high-protein budget quick meal-prep one-pan healthy low-fat

Ingredients

  • 2 pcs chicken breast (halved)
  • 1 tbsp olive oil
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp mixed herbs
  • salt (to taste)
  • black pepper (to taste)
  • 1 can canned chopped tomatoes
  • 2 cups spinach (fresh)
  • 1 cup white rice (cooked)

Steps

  1. 1
    Cut chicken breast in half. Marinate with olive oil, paprika, garlic powder, mixed herbs, salt and pepper. Mix until it changes color.
    Tip: Don't skip the marinade — even 2 minutes makes a difference
    ~2 min
  2. 2
    Cook on medium heat for 3 minutes, then flip and lower the heat.
    ~3 min
  3. 3
    Add canned chopped tomatoes. Season again with garlic powder, mixed herbs, and salt.
    ~1 min
  4. 4
    Add spinach, cover and simmer on low heat for 8 minutes.
    Tip: The spinach wilts down significantly — don't worry about the volume
    ~8 min
  5. 5
    Serve with hot rice.

Nutrition (per serving)

420
Calories
42g
Protein
38g
Carbs
10g
Fat
4g
Fiber
Cultural Context
This style of quick, macro-friendly cooking has become the backbone of the fitness meal prep movement. The tomato-chicken base is a universal comfort combination found across Mediterranean, Mexican, and Indian cuisines — here stripped to its simplest form for maximum efficiency.
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Jalalsamfit
Cheapest and Easiest Healthy Meal - Tomato Chicken
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