Pan-Seared Chicken with Tamarind and Mustard Seed Sauce

By · Reviewed by AislePrompt Editorial · ·

Tender chicken breasts pan-seared and finished with a tangy tamarind and mustard seed sauce that adds a burst of flavor. This indian-inspired chicken (gluten free) ready in about 30 minutes blends (6 oz each) chicken breasts, tamarind paste, mustard seeds into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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: 20 min Serves 4 Indian cuisine 320 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat dry 4 chicken breasts (6 oz each), season both sides with 1 tsp salt and 1/2 tsp black pepper. Heat 2 tbsp vegetable oil in a large skillet over medium-high heat until shimmering. Add chicken breasts and sear for 5-6 minutes on each side until golden brown and cooked through; remove and keep warm.
  2. Step 2: In the same skillet, add 1 tsp mustard seeds and toast for 30 seconds until they start to pop. Add 3 minced garlic cloves and 1 tbsp grated ginger, sauté for 1 minute until fragrant.
  3. Step 3: Stir in 2 tbsp tamarind paste, 1/2 tsp cumin powder, and 1/2 cup water. Bring to a simmer and cook for 3-4 minutes until the sauce thickens slightly and coats the back of a spoon.
  4. Step 4: Return the chicken to the skillet, spoon the sauce over the top, and cook for 1-2 more minutes to meld flavors. Garnish with 2 tbsp chopped cilantro and serve immediately.

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Frequently asked questions

How long does Pan-Seared Chicken with Tamarind and Mustard Seed Sauce take to make?

Total time is about 30 minutes (10 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared Chicken with Tamarind and Mustard Seed Sauce?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Pan-Seared Chicken with Tamarind and Mustard Seed 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 Tamarind and Mustard Seed 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 Tamarind and Mustard Seed Sauce gluten free?

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

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