This Pan-Roasted Tomato chicken is quick and easy recipe of my Mother’s recipe . I just remember the flavour and modify it little bit. In Sunday’s she was always in hurry , One Day holiday from her teaching but not holiday for her actually . She used to do all her chores on that day and cooking like a super hero, so she used to make this quick easy chicken with tomato sauce ,that was so delicious still have the test on my Tongue. I just used fresh tomato instead of store bought tomato sauce, test is not same as My mother but it is amazing too.
This Juicy flavourful Tomato chicken is packed with all flavour of Fresh tomato. This is quick to make no hustle and bustle and you get you chicken ready in no time .Let’s see how its make
Why You’ll Love This Pan-Roasted Tomato Chicken
✅ Juicy & Tender: The slow-roasting process locks in moisture, keeping the chicken incredibly soft.
✅ Smoky & Aromatic: The rich tomato marinade, garlic, and warming spices create an irresistible smoky depth.
✅ One-Pan Convenience: No extra dishes – everything cooks in one pan for easy cleanup.
✅ Healthy & Nutritious: Packed with protein, essential vitamins, and weight-loss-friendly ingredients.
✅ Great for Meal Prep: Stays delicious for up to 3 days in the fridge, making it perfect for busy schedules.
Ingredients You’ll Need
For the Chicken:
✔ 2 chicken leg pieces
✔ 2-3 ripe tomatoes
✔ 10 to 12 garlic cloves
✔3 to 4 Green chilli
✔ 1-inch ginger
✔ 2 tbsp olive oil
Spices & Seasoning:
🧂 ½ tsp turmeric powder
🌶 1 tsp Red Chili Powder (for more red colour)
🧂 Salt to taste
Step-by-Step Cooking Instructions
Step 1: Marinate the Chicken
1️⃣ Make a paste in Mixture grinder -tomato,garlic,Ginger ,green chili with little bit of salt for marination.
2️⃣ In a bowl add the chicken pieces and marinade them tomato paste .
3️⃣ Let the chicken rest for at least 30 minutes (or overnight for deeper flavour in the fridge ).
Step 2: Sauté & Roast
- Heat olive oil or ghee in a heavy-bottomed pan over medium heat.
- Pour the marinated chicken pieces in the pan with the tomato paste .
- Don’t add any water .Let it cook it in that tomato juice
Step 3: Garnish & Serve
✔ Serve with steamed rice, quinoa, or flatbread for a complete meal.
✔ Or simple eat it with sautéed vegetable in side .
Health Benefits of Tomato Chicken
1️⃣ Rich in Protein for Muscle Growth
Each serving of this dish provides high-quality protein, essential for muscle repair and satiety.
2️⃣ Low in Carbs – Great for Weight Loss
With a balanced mix of lean protein, healthy fats, and Fiber, this meal keeps you full longer without unnecessary carbs.
3️⃣ Antioxidant-Rich Tomatoes for Heart Health
Tomatoes are packed with lycopene, a powerful antioxidant that reduces inflammation and supports heart health.
Nutritional Breakdown (Per Serving)
Nutrient | Amount |
Calories | 320 kcal |
Protein | 35g |
Carbohydrates | 8g |
Fats | 15g |
Fiber | 3g |
Iron | 2.5mg |
Vitamin C | 20mg |
Pro Tips for the Best Pan-Roasted Tomato Chicken
🔥 Use Bone-In Chicken: Adds extra flavour and juiciness.
🍅 Fresh vs. Canned Tomatoes: Fresh tomatoes give a vibrant tangy taste, while canned ones offer a richer depth.
🧄 Don’t Skip Garlic & Ginger: They enhance the dish with natural bold Flavors.
🥘 Cook on Low Heat: This allows the chicken to absorb the Flavors slowly.
How to Store & Reheat
🥡 Fridge: Store in an airtight container for up to 3 days.
🔥 Reheat: Warm in a pan over low heat with a splash of water to retain moisture.
Perfect Pairings & Serving Ideas
🥗 Pair with a refreshing cucumber & mint yogurt salad.
🍚 Serve with garlic butter rice or warm whole-wheat roti.
🍵 Enjoy alongside a warm cup of lemon ginger tea for extra digestion benefits.
