InternationalSaladsKetoGluten FreeHigh ProteinLow CarbUnder 300 CaloriesQuick Meals30 Minute MealsFat Loss Friendly

Pan-Seared Chicken with Tomato Salad

Pan-Seared Chicken with Tomato Salad is a Salads international recipe with 260 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

260 kcal

Total Time

15 min

Servings

1

Protein

28.3 g

About This Recipe

The story behind Pan-Seared Chicken with Tomato Salad

Pan-Seared Chicken with Tomato Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around chicken breast, oil, and tomato.

Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 260 calories each, so you can see exactly how it fits your day before you start cooking.

Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Pan-Seared Chicken with Tomato Salad worth coming back to.

Ingredients

  • Chicken Breast120 g
  • Oil1 teaspoon (5 ml)
  • Tomato1 count (130 g)
  • Basil5 count (3 g)
  • Lemon Juice1 tablespoon (15 g)
  • Olive Oil1 teaspoon (5 ml)

Instructions

  1. 1

    Step 1

    Place a pan over medium heat and spread the oil.

  2. 2

    Step 2

    In the meantime, season both sides of the chicken breast with salt and pepper. Then cut the tomato into chunks.

  3. 3

    Step 3

    Once heated, add the chicken and cook each side for 4-5 minutes or until cooked as desired.

  4. 4

    Step 4

    Next, serve the tomato and basil in a bowl and season with the lemon juice and olive oil. Salt and pepper to taste.

  5. 5

    Step 5

    Top with the chicken.

Nutrition Snapshot

Macros and micros at a glance

40/ 100

Forkd Score · Limited

This recipe scores well for protein density relative to its per-serving calories.

Calories

260

Protein

28.3g

Carbs

6.2g

Fat

11.8g

Fiber

1.7g

Micronutrients

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Diet and Allergen Guide

Vegetarian

No

Vegan

No

Gluten Free

Yes

Dairy Free

No

Allergens

Tree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Pan-Seared Chicken with Tomato Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Pan-Seared Chicken with Tomato Salad

How many calories are in Pan-Seared Chicken with Tomato Salad?

Pan-Seared Chicken with Tomato Salad has about 260 calories per serving based on the current ingredient list and serving size on this page.

How long does Pan-Seared Chicken with Tomato Salad take to make?

Pan-Seared Chicken with Tomato Salad takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.

What ingredients can I substitute in Pan-Seared Chicken with Tomato Salad?

Most ingredients in Pan-Seared Chicken with Tomato Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Pan-Seared Chicken with Tomato Salad?

Pan-Seared Chicken with Tomato Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.

Can I freeze Pan-Seared Chicken with Tomato Salad?

Pan-Seared Chicken with Tomato Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.

How do I reheat Pan-Seared Chicken with Tomato Salad?

Pan-Seared Chicken with Tomato Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.

Can I scale Pan-Seared Chicken with Tomato Salad up or down?

Yes. Pan-Seared Chicken with Tomato Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.

What pan or dish should I use for Pan-Seared Chicken with Tomato Salad?

A large skillet, saucepan, or sheet pan works well for Pan-Seared Chicken with Tomato Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.

How do I know when Pan-Seared Chicken with Tomato Salad is cooked properly?

Pan-Seared Chicken with Tomato Salad is ready when the chicken breast is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.

Is Pan-Seared Chicken with Tomato Salad suitable for vegetarians?

No. Pan-Seared Chicken with Tomato Salad is not vegetarian as written because it includes Chicken Breast.

Is Pan-Seared Chicken with Tomato Salad gluten-free?

Yes. Pan-Seared Chicken with Tomato Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Pan-Seared Chicken with Tomato Salad?

Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Pan-Seared Chicken with Tomato Salad ahead of time?

Pan-Seared Chicken with Tomato Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Pan-Seared Chicken with Tomato Salad for my calorie or macro goals?

Pan-Seared Chicken with Tomato Salad already lands in a fairly high-protein range at about 28.3 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.

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