Pan-fried chicken with tomato & olive sauce

Gluten Free
Dairy Free
Health score
24%
Pan-fried chicken with tomato & olive sauce
35 min.
2
387kcal

Suggestions


Are you looking for a delicious, healthy meal that’s both gluten-free and dairy-free? Look no further than our Pan-fried Chicken with Tomato & Olive Sauce! In just 35 minutes, you can create a vibrant, mouthwatering dish that is perfect for lunch, dinner, or any main course occasion. Bursting with fresh flavors, this recipe features juicy boneless, skinless chicken breasts sautéed to perfection, nestled in a rich sauce made of ripe tomatoes, zesty olives, and fragrant basil.

The combination of juicy tomatoes and tangy balsamic vinegar creates a perfect harmony, while the pimiento-stuffed green olives add an irresistible twist. With each bite, you’ll savor the succulent chicken paired with a sauce that is both hearty and healthy. Not only is this meal packed with protein, but it also boasts a delightful balance of fats and carbohydrates, making it a great choice for those mindful of their diet.

Enjoy the satisfying aroma wafting through your kitchen as you prepare this delightful dish. Whether you're cooking for yourself or impressing a loved one, this Pan-fried Chicken with Tomato & Olive Sauce will leave your taste buds dancing and your heart content. Don’t miss out on this fantastic culinary adventure—let’s get cooking!

Ingredients

  • tbsp olive oil 
  •  chicken breasts boneless skinless
  • small onion halved very thinly sliced
  •  garlic cloves shredded
  • 400 tomatoes ripe finely chopped
  • tbsp balsamic vinegar 
  •  pimiento-stuffed olives green sliced
  • 300 ml chicken stock see 
  • handful basil leaves generous

Equipment

  • frying pan

Directions

  1. Heat the oil in a large non-stick frying pan, then season the chicken and fry, flattest-side down, for 4-5 mins. Turn the chicken over, add the onion and cook 4-5 mins more. Lift the chicken from the pan and set aside.
  2. Add the garlic to the pan, then continue cooking until the onions are soft.
  3. Tip in the tomatoes with the balsamic vinegar, olives, stock, half the basil and seasoning, then simmer, stirring frequently, for 7-8 mins until pulpy. Return the chicken and any juices to the pan and gently simmer, covered, for 5 mins more, to cook the chicken through.
  4. Serve scattered with the rest of the basil.

Nutrition Facts

Calories387kcal
Protein31.3%
Fat48.83%
Carbs19.87%

Properties

Glycemic Index
107.5
Glycemic Load
3.73
Inflammation Score
-9
Nutrition Score
23.60521747755%

Flavonoids

Naringenin
1.36mg
Apigenin
0.02mg
Luteolin
0.09mg
Isorhamnetin
1.75mg
Kaempferol
0.42mg
Myricetin
0.32mg
Quercetin
8.32mg

Nutrients percent of daily need

Calories:386.5kcal
19.32%
Fat:21.05g
32.38%
Saturated Fat:3.38g
21.12%
Carbohydrates:19.26g
6.42%
Net Carbohydrates:15.79g
5.74%
Sugar:10.44g
11.6%
Cholesterol:76.88mg
25.63%
Sodium:549.94mg
23.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.35g
60.71%
Vitamin B3:15.48mg
77.39%
Vitamin B6:1.18mg
59.18%
Selenium:40.22µg
57.46%
Vitamin C:32.77mg
39.72%
Vitamin A:1805.34IU
36.11%
Phosphorus:343.68mg
34.37%
Potassium:1132.09mg
32.35%
Vitamin K:29.27µg
27.87%
Vitamin E:3.83mg
25.54%
Vitamin B5:1.85mg
18.54%
Manganese:0.36mg
18.11%
Vitamin B2:0.29mg
17.33%
Magnesium:64.64mg
16.16%
Vitamin B1:0.22mg
14.97%
Fiber:3.47g
13.88%
Copper:0.27mg
13.68%
Folate:49.91µg
12.48%
Iron:1.63mg
9.05%
Zinc:1.32mg
8.81%
Calcium:54mg
5.4%
Vitamin B12:0.23µg
3.77%