Pan-Seared Chicken with Spiced Tomato and Onion Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Tender pan-seared chicken breasts served with a robust tomato and onion sauce infused with warm spices for a comforting meal. This Mediterranean-inspired New Year's recipe (gluten free, high protein), ready in about 35 minutes, pairs boneless skinless chicken breasts, olive oil, yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. 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.

Prep: 10 min Cook: 25 min Serves 4 Mediterranean cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 boneless skinless chicken breasts (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper. Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
  2. Step 2: Add the chicken breasts to the skillet and sear for 5-6 minutes per side until golden brown and cooked through (internal temperature 165°F). Remove chicken and set aside on a plate.
  3. Step 3: Reduce heat to medium and add 1 tbsp olive oil to the same skillet. Add 1 medium diced yellow onion (about 1 cup) and sauté for 4-5 minutes until soft and translucent.
  4. Step 4: Stir in 3 minced garlic cloves, 1 tsp ground cumin, and 1 tsp smoked paprika, cooking for 1 minute until fragrant.
  5. Step 5: Pour in 14 oz canned crushed tomatoes and stir to combine. Simmer the sauce for 8-10 minutes until it thickens slightly and deepens in color.
  6. Step 6: Return the chicken breasts to the skillet, spooning some sauce over them. Cook together for 2 minutes to meld flavors.
  7. Step 7: Garnish with 2 tbsp chopped fresh cilantro and serve immediately.

Frequently asked questions

How long does Pan-Seared Chicken with Spiced Tomato and Onion Sauce take to make?

Total time is about 35 minutes (10 min prep + 25 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 with Spiced Tomato and Onion Sauce?

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 with Spiced Tomato and Onion Sauce?

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 with Spiced Tomato and Onion Sauce for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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 with Spiced Tomato and Onion Sauce gluten free?

Yes — this recipe is tagged gluten free, high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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