Mediterranean Chicken with Roasted Red Pepper & Tomato Sauce
Tender chicken breasts cooked in a rich, vibrant red pepper and tomato sauce with garlic, onions, and Mediterranean herbs. This dish is aromatic, slightly tangy, and perfect served with rice, quinoa, or roasted vegetables.
🕒 Time Required
Prep: 15 minutes
Cook: 25–30 minutes
Total: ~45 minutes
📝 Ingredients
Chicken
2 large chicken breasts (skinless, boneless)
1 tbsp olive oil
Salt & black pepper
½ tsp smoked paprika
Sauce
1 red bell pepper, roasted, peeled, and chopped
2 medium tomatoes, chopped
1 small onion, finely chopped
2 garlic cloves, minced
1 tbsp olive oil
1 tsp dried oregano
½ tsp dried thyme
½ tsp chili flakes (optional, mild)
1 tsp balsamic vinegar or lemon juice
Salt & pepper to taste
Garnish
Fresh parsley or basil
Lemon wedges
👩🍳 Instructions
1️⃣ Prepare Chicken
Season chicken with salt, pepper, and smoked paprika
Heat olive oil in a skillet over medium heat
Sear chicken 3–4 minutes per side until golden (it will finish cooking in the sauce)
2️⃣ Make Sauce
In same skillet, add olive oil if needed
Sauté onion and garlic until translucent
Add roasted red pepper, tomatoes, oregano, thyme, chili flakes, salt, and pepper
Simmer 10 minutes until sauce thickens
Stir in balsamic vinegar or lemon juice
3️⃣ Combine
Return chicken to skillet
Spoon sauce over chicken
Cover and simmer 8–10 minutes until chicken is cooked through (internal temp 75°C / 165°F)
4️⃣ Serve
Place chicken on a plate, spoon sauce generously on top
Garnish with fresh parsley or basil and a lemon wedge
Serve with rice, quinoa, or roasted veggies
💡 Tips
Roast the red bell pepper in advance for smoky sweetness
Add olives or capers for extra Mediterranean flair
Use chicken thighs for a juicier variation
❓ Frequently asked questions FAQs
Q: Can I make it ahead?
Yes — sauce can be made in advance; reheat gently and add chicken before serving
Q: Can I freeze leftovers?
Yes — freeze cooked chicken and sauce separately for up to 2 months
Q: Can I make it spicier?
Yes — increase chili flakes or add a pinch of cayenne
🥗 Nutritional Information
Calories: 360 kcal
Protein: 35 g
Carbs: 10 g
Fat: 20 g
Fiber: 3 g