Pan-Roasted Tomato Chicken – Juicy, Flavourful & Healthy One-Pan Indian Dinner
There’s something powerful about food that holds memories. This Pan-Roasted Tomato Chicken isn’t just a recipe — it’s a tribute. I remember watching my mother move like a whirlwind on Sundays — her only day off from teaching, yet never really a rest day. She cooked like a superhero, balancing chores with flavor, speed, and love. And this dish? It was her go-to. Quick, comforting, and always delicious.
Years later, I’ve adapted it a little. I use fresh tomatoes instead of store-bought sauce, and the flavor brings me home every time. This blog post is dedicated to the two women who shaped me — my mother, my first hero, and my younger sister, my inspiration to grow.
Why You’ll Love This Pan-Roasted Tomato Chicken Recipe
✅ Juicy & Tender: The slow, one-pan roasting keeps the chicken moist and melt-in-your-mouth tender.
✅ Smoky & Spicy: Garlic, green chilies, and fresh tomato paste create a bold, warming flavor.
✅ One-Pan Magic: No mess, no fuss — everything comes together in a single pan.
✅ High-Protein & Low-Carb: Ideal for weight loss and muscle nourishment.
✅ Perfect for Meal Prep: Stays fresh for 3 days, reheats beautifully.
Ingredients – What You’ll Need
For the Chicken:
Chicken leg pieces – 2 (bone-in for juicier flavor)
Fresh ripe tomatoes – 2 to 3
Garlic cloves – 10 to 12
Green chilies – 3 to 4 (adjust to taste)
Ginger – 1 inch
Olive oil or ghee – 2 tbsp
Spices:
Turmeric powder – ½ tsp
Red chili powder – 1 tsp (adds vibrant red color)
Salt – to taste
How to Make Pan-Roasted Tomato Chicken – Step-by-Step
🔸 Step 1: Make the Marinade
In a mixer grinder, blend the following into a smooth paste:
Tomatoes
Garlic
Ginger
Green chilies
A pinch of salt
Place the chicken leg pieces in a bowl and coat them thoroughly with the marinade.
Cover and let it rest for 30 minutes (or refrigerate overnight for maximum flavor).
🔸 Step 2: Roast the Chicken
Heat 2 tbsp olive oil or ghee in a heavy-bottomed pan over medium flame.
Gently place the marinated chicken in the pan, along with all the tomato paste.
Do not add water — let the chicken cook in the juices released from the tomato and garlic.
Cover with a lid and cook on low heat for 20–25 minutes, turning occasionally.
Once the oil starts to separate and the chicken is tender, remove from heat.
🔸 Step 3: Garnish & Serve
Serve hot with:
Steamed rice
Garlic butter quinoa
Whole-wheat roti
Or pair it with sautéed vegetables for a low-carb dinner.
Health Benefits of Pan-Roasted Tomato Chicken
✅ High in Protein
Each serving offers 35g of protein, essential for muscle building and keeping you fuller longer.
✅ Weight-Loss Friendly
Low in carbs, high in healthy fats and fiber, this dish is ideal for those watching their weight or balancing blood sugar.
✅ Heart-Healthy Tomatoes
Fresh tomatoes are rich in lycopene, a powerful antioxidant that supports heart and skin health while reducing inflammation.
✅ Garlic & Ginger for Digestion
These traditional Indian staples improve digestion, enhance immunity, and reduce gut discomfort.
| Nutrient | Amount |
| Calories | 320 kcal |
| Protein | 35g |
| Carbohydrates | 8g |
| Fats | 15g |
| Fiber | 3g |
| Iron | 2.5mg |
| Vitamin C | 20mg |
Pro Tips for Best Results
🔥 Use Bone-In Chicken – It adds depth and keeps the meat juicy.
🍅 Go Fresh with Tomatoes – They give a vibrant, tangy flavor that elevates the dish.
🧄 Don’t Skip the Garlic or Ginger – These build the flavor base and make the chicken aromatic.
🕯 Slow Cook on Low Flame – This gives the chicken time to soak up all the delicious masala.
Tomato Chicken Recipe – Quick & Easy Pan-Roasted Dish
Equipment
- 1 Non Sticky Pan with Lid
- 1 Spatula
- 1 Mixer Grinder
- 1 Big Bowl
Ingredients
- 350 g 2 chicken leg pieces
- 50 g 2–3 ripe tomatoes
- 30 g 10–12 garlic cloves
- 10 g 3–4 green chilies
- 10 g 1-inch ginger
- 2 tbsp Olive oil
- 1 tsp Turmaric Powder
- 1 tsp Red Chili Powder
- 1 tsp Salt
Instructions
- Blend tomatoes, garlic, ginger, green chilies, and a pinch of salt into a smooth paste.
- In a bowl, add chicken pieces and the tomato paste. Mix well and marinate for at least 30 minutes (or overnight in the fridge).
- Heat olive oil in a heavy-bottomed pan over medium heat.
- Add the marinated chicken along with the paste into the pan.
- Do not add water — let it cook in the tomato juice.
- Cover and cook on low heat for 15–20 minutes, turning occasionally until chicken is fully cooked and lightly roasted.
- Serve hot with steamed rice, roti, or sautéed vegetables.
Notes
- Use bone-in chicken for more juiciness and flavor.
- Fresh tomatoes offer tang and lightness — great for digestion.
- Avoid canned sauces or heavy gravies for a cleaner, healthier version.
- This is a no-onion recipe — perfect for IBS, clean eating, or religious fasting meals.
- Reheats well — just add a splash of water and warm gently in a pan.
Storage & Reheating Tips
Fridge: Store in an airtight container for up to 3 days.
Reheat: In a pan over low heat with a splash of water to preserve texture and moisture.
FAQs – Pan-Roasted Tomato Chicken
Q1: Is tomato-based chicken good for weight loss?
Yes. Tomatoes are low in calories and high in antioxidants like lycopene, which help reduce inflammation and support fat burning.
Q2: Can I eat chicken cooked in tomato during acid reflux or bloating?
If you’re sensitive to acidity, reduce the amount of tomato and green chili. Cooking the tomato thoroughly and avoiding extra oil helps make it gut-friendly.
Q3: Is this recipe suitable for meal prep?
Yes. Pan-roasted tomato chicken stays fresh in the fridge for 2–3 days and reheats well without losing flavor—ideal for healthy batch cooking.
Q4: What’s the benefit of using fresh tomato instead of packaged sauce?
Fresh tomatoes are free from preservatives and excess sugar, and retain more vitamin C and potassium. They also cause less irritation for sensitive guts.
Q5: Can bone-in chicken be healthier than boneless?
Bone-in chicken adds more flavor, retains moisture, and provides small amounts of collagen and minerals that support joint and skin health.
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