Pan Roasted Tomato Chicken – High Protein, IBS Friendly
This pan roasted tomato chicken is a flavorful, anti-inflammatory, and gut-safe recipe made with fresh tomatoes, ginger, and spices. It’s gluten-free, dairy-free, and perfect for clean eating and IBS-friendly diets.
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.
- Marinate chicken with spices and lemon.
- Roast tomatoes with cumin and ginger.
- Sear chicken, then mix with tomato base.
- Cover and cook until done.
- Garnish and serve hot.