Pan-Seared Chicken Breast with Roasted Garlic and Spinach Salad
Tender pan-seared chicken breasts paired with a fresh spinach salad tossed in a roasted garlic vinaigrette for a quick, healthy dinner. This american-inspired chicken (low carb) ready in about 30 minutes pairs olive oil, garlic cloves, baby spinach leaves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 pieces (6 oz each) boneless skinless chicken breasts
- 3 tbsp olive oil
- 4 cloves garlic cloves
- 4 cups baby spinach leaves
- 1 cup halved cherry tomatoes
- 2 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 tsp honey
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp water
Instructions
- Step 1: Preheat oven to 400°F. Place 4 garlic cloves unpeeled on a small baking sheet and roast for 15 minutes until soft and fragrant. Let cool, peel, and mash into a paste.
- Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Season 2 boneless skinless chicken breasts with 1/2 tsp salt and 1/4 tsp black pepper. Sear chicken for 5-6 minutes on each side, until golden brown and cooked through (internal temp 165°F). Remove and rest.
- Step 3: In a small bowl, whisk together mashed roasted garlic, 1 tbsp olive oil, 2 tbsp red wine vinegar, 1 tsp Dijon mustard, 1 tsp honey, 1/2 tsp salt, 1/4 tsp black pepper, and 2 tbsp water until emulsified.
- Step 4: In a large salad bowl, toss 4 cups baby spinach leaves and 1 cup halved cherry tomatoes with the roasted garlic vinaigrette until evenly coated.
- Step 5: Slice the rested chicken breasts and serve them atop the spinach salad immediately.
Frequently asked questions
How long does Pan-Seared Chicken Breast with Roasted Garlic and Spinach Salad take to make?
Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Pan-Seared Chicken Breast with Roasted Garlic and Spinach Salad?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Pan-Seared Chicken Breast with Roasted Garlic and Spinach Salad?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Chicken Breast with Roasted Garlic and Spinach Salad for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Pan-Seared Chicken Breast with Roasted Garlic and Spinach Salad low carb?
Yes — this recipe is tagged low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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