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With just a few steps, this recipe blends the sweetness of caramelized onions with juicy stewed tomatoes and savory spices to transform simple pan seared chicken into a delicious and nutritious meal. This one is protein packed with plenty of antioxidants, fiber, vitamins and minerals. Perfect for a busy weeknight dinner. Serve with steamed broccoli and a crispy baked potato.
Try my recipe for crispy skin baked potato here. So good!
Ingredients
Ingredients
3 chicken breasts, sliced lengthwise into 1/4 inch thick tenders
Kosher salt
1 white onion, sliced
3 Campari tomatoes, or any medium tomato, sliced in half
Spice blend (1/8 tsp of each: za'atar, cumin, red chili flakes, sumac) or substitute with Italian or Caribbean spice blend
2 tsp olive oil, divided
2 tbsp neutral oil such as avocado oil, for pan searing the chicken
Freshly cracked black pepper, to taste
Preparation
Preparation
Caramelize Onions
Caramelize Onions
Preheat 6 inch skillet, add 1 tbsp neutral oil
When oil is shimmering, add onions, pinch of salt and cook slowly, uncovered over low heat for 45 minutes
Give the onions a stir at regular intervals throughout the cooking process
The onions will sweat then begin to caramelize
Remove from heat when browned evenly throughout
Stew Tomatoes
Stew Tomatoes
Preheat a separate small skillet, add 1 tsp olive oil, tomato slices and a pinch kosher salt
Cover and cook on med-low heat until tomatoes ooze their juices and begin to brown on the bottom, approximately 15 minutes
Remove from heat and add to onion mixture
Reuse this skillet to bloom the spice blend
Pan Sear Chicken
Pan Sear Chicken
Pat chicken dry and season with a pinch of kosher salt
Preheat 10 inch skillet over medium heat, add 1 tbsp neutral oil
When oil is shimmering, place chicken in skillet and cook 5-7 minutes per side or until internal temp reaches 165 °F
Bloom Spice Blend
Bloom Spice Blend
Reheat the skillet that was used to stew the tomatoes
Over medium heat, add 1 tsp olive oil and spice blend
Bloom spices for 30 seconds until fragrant
Remove from heat
Combine and Enjoy!
Combine and Enjoy!
Top chicken with caramelized onions, stewed tomatoes and bloomed spice blend. Add a pinch of sea salt and freshly cracked black pepper.
Serve with steamed broccoli and a crispy skin baked potato (which is also delicious with this simple topping of caramelized onions, stewed tomatoes and bloomed spices).
Nutrition Corner
Nutrition Corner
Chicken is a staple in many diets across many cultures. It is versatile, easy to prepare and a common protein source in a variety of dishes. With only 122 calories, 3 grams total fat (primarily unsaturated), low cholesterol , 0 carbohydrates and 24 grams of protein, a 3 ounce serving of chicken breast is a lean, healthy way to incorporate high quality protein into a meal. Chicken is also a good source of B vitamins (Niacin, B6 and B12), selenium and phosphorus. When eaten as part of a healthy balanced diet, chicken supports a wide range of functions including metabolism, energy production, brain health, immune function, nerve function and helps maintain lean muscle mass.
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