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Pan Seared Chicken with Tomato and Rosemary Sauce

Hello everyone!

This recipe is a courtesy of my hubby who creatively whipped something delicious up for dinner while I was in between two online final exams last night. I was skeptical at the beginning, but after biting into it, I thought he outdid himself!

The beauty of this recipe is that you probably have most ingredients in your kitchen anyways. We served it over whole wheat penne tossed with some olive oil and dried oregano and sprinkled some Parmesan cheese on top.

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While we used a cast-iron pan to sear the chicken, if you don’t have one, that’s ok. You can use any other saute or sauce pan, but we find that the cast-iron gives the chicken that golden color and locks the juices in for better taste.


For the chicken:

  • 1 sprig fresh rosemary, finely chopped and leave the second intact
  • 1/4 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp basil
  • 1.5 lb boneless skinless chicken breasts, halved
  • 2 tsp olive oil

Combine the chopped rosemary, salt, pepper, and basil in a small bowl. In a large bowl, drizzle 1 tsp of olive oil on the chicken, then rub the spice combination into the chicken.

Heat the remaining oil in a cast-iron pan on high heat and cook the chicken for about 5 minutes on each side until it’s golden. Do not “fuss” with the chicken while it is searing. Place the chicken in a baking dish.

Preheat the oven to 400 F.

For the Tomato Sauce:

  • 1 tsp olive oil
  • 2 medium garlic gloves, finely chopped
  • 1/4 large red onion, sliced
  • 1 large beefsteak tomato, diced
  • 1 tbsp apple cider vinegar
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp dried basil
  • 1 sprig fresh rosemary, no need to chop
  • 1/4 cup low sodium chicken broth

In the same pan without cleaning it, heat the oil and saute the garlic and red onion until garlic is gold and onions are clear.

Stir in the 1 tbsp apple cider vinegar. Add the tomato, chicken broth, salt, pepper, basil, and rosemary. Simmer for about 5 minutes.

Pour the tomato sauce over the chicken and bake for 30 minutes or until it’s fully cooked.

To the oven…

Nour’s guidance and expertise was the key to dramatically halting our son’s [Crohn’s] disease progression! His pediatric gastroenterologist is now in agreement of our choice to treat solely with diet and supplements. All his labs have improved and his inflammatory markers are so low they are practically nonexistent.

Before working with Nour, I experienced intestinal pain off and on for for 54 years with minimal success on medications. I have benefited 100% from Nour’s program as I am now pain free!

A lot of time and money was wasted on foods that I thought would help my digestive struggles [diarrhea, bloating, hunger], but in fact I was making it worse. The main benefit is getting a handle on what negatively affects my digestive symptom. Doing a total 180 to my eating habits has been pretty amazing.


5 thoughts on “Pan Seared Chicken with Tomato and Rosemary Sauce”

  1. Nour El-Zibdeh, RD

    Thank you for the sweet comments…

    The Spicy RD: I wish I could grow my own herbs… every spring I set my mind to do it but never perform 🙁

    The Food Hunter: yes, hubby is very helpful… I’m 9 months pregnant!

    Andrea: Thank you for stopping by, I hope you make it and like it!

    Rebecca: he did!

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