High Protein One-Pan Tomato Chicken

Tender chicken breast simmered in a rich seasoned canned tomato sauce with red onion and herbs in a single pan. Only 440 calories per serving with 40g protein, this incredibly easy recipe makes 4 portions in under 30 minutes. Serve over hot rice for a complete, satisfying meal.

5m Prep

20m Cook

25m Total

4 Servings

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Ingredients

fresh parsley (chopped)

chicken

750 g chicken breast (each breast cut into halves)
2 tsp garlic powder
2 tsp parsley (dried)
2 tsp paprika
2 tsp dried basil
2 tsp salt
2 tsp black pepper
2 tsp olive oil

sauce

800 g canned tomatoes (2 x 400g cans)
1 medium red onion (sliced)

serving

560 g cooked rice (140g per serving)

Steps

1

Season chicken breast halves with garlic powder, parsley, paprika, dried basil, salt, pepper, and olive oil. Mix until well coated.

~5 min
2

Cook the chicken on medium heat for 5 minutes, then flip before adding canned tomatoes, red onion, and more of the same seasoning.

~5 min
3

Cover and simmer for 10 minutes. Keep mixing occasionally.

~10 min
4

Garnish with fresh parsley and serve with hot rice. Enjoy.

~2 min

Nutrition (per serving)

440

Calories

40g

Protein

44g

Carbs

10g

Fat

Fiber

Cultural Context

One-pan tomato chicken draws from Mediterranean cooking traditions where chicken is often braised in tomato sauce with herbs. This streamlined version keeps the rich flavor while making it accessible as a weekly meal prep staple.

Jalalsamfit

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High Protein One-Pan Tomato Chicken ☆

Ingredients

Steps

Nutrition (per serving)

High Protein One-Pan Tomato Chicken