Plant-based chicken tenders get a quick pan sear and finish in a bright tomato salsa, built right in the skillet while the tenders rest. This shelf makes a fast, complete dinner that tastes fresher than fried.

Serves 2. 25 minutes, 22 at the stove.

About 270 calories a serving, 16 g protein, 9 g carbohydrate, 19 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

You need 1 package plant chicken tenders, 2 tablespoons oil, to taste salt, to taste pepper, 2 cloves garlic, 1 small onion, 1 can (14 ounces) canned diced tomatoes.

1. Heat 2 tablespoons of oil in a large skillet over medium-high heat until shimmering, about 2 minutes. Working in batches if needed, add the plant chicken tenders and sear until golden brown on both sides, about 4 minutes total. Transfer to a plate.6 min
2. While the tenders rest, chop 1 small onion and mince 2 garlic cloves. Add them to the same skillet with 1 minute between the garlic, stirring until fragrant, about 1 minute more.2 min
3. Pour in 1 can of diced tomatoes with their juice and a pinch of salt and pepper. Simmer until the salsa thickens slightly, about 5 minutes, stirring occasionally.5 min
4. Return the tenders to the skillet and turn to coat them in the salsa. Cook until heated through, about 1 minute, then serve right from the pan.1 min

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Note Swap canned tomatoes for 6 ounces of fresh tomatoes, chopped, simmered until soft. Leftovers keep three days refrigerated; reheat gently in the skillet. Serve with rice, warm bread, or a simple green salad.