Peruvian Chicken Saltado

Ingredients

• 454 g (1 lb)chicken tenderloins
• ¼ tspsalt
• ¼ tspblack pepper
• 3 tsp, dividedolive oil
• 1 wholered onion, thinly sliced
• 2 large (about 454 g / 1 lb), cored, halved and slicedtomatoes
• 2 cloves, mincedgarlic
• 2 tspreduced-sodium soy sauce
• 2 tspred wine vinegar

Instructions

1. 1

   Season the chicken

   Sprinkle the chicken tenderloins with the salt and black pepper.

2. 2

   Brown the chicken

   Heat 2 tsp of the olive oil in a large non-stick frying pan over medium-high heat. Add the chicken and cook until browned, about 6 minutes, then transfer it to a plate.

3. 3

   Soften the onion

   Add the red onion and the remaining 1 tsp olive oil to the pan. Cook, stirring occasionally, until softened, about 5 minutes.

4. 4

   Cook the tomatoes

   Add the tomatoes, garlic, soy sauce and red wine vinegar. Cook, stirring occasionally, until the tomatoes have softened, about 5 minutes.

5. 5

   Heat through

   Return the chicken to the pan and heat through.

What is chicken saltado?

Saltado is a Peruvian stir-fry, traditionally made with beef and shaped by the meeting of Peruvian and Chinese cooking influences. It is known for quickly cooked ingredients and a savoury, tangy sauce.

This version uses chicken tenderloins with tomato, red onion, garlic, soy sauce and vinegar. Cooking the chicken and vegetables in stages helps each ingredient get time in the pan.

Nutrition and macros by portion

The nutrition label shows one serving as written: 160 calories, 24g protein, 7g carbs, 5g fat.

The chicken supplies most of the protein, while the tomatoes and onion contribute some carbohydrate. Olive oil provides most of the fat, with the soy sauce also adding sodium; serve with a generous portion of vegetables or salad to round out the plate.

Why these ingredients work

Chicken tenderloins: their small, tender pieces brown quickly, making them a practical choice for a fast skillet meal.

Tomatoes and onion: the onion softens first, while the tomatoes cook down later and contribute moisture and a gentle acidity.

Soy and vinegar: reduced-sodium soy sauce brings savoury depth, and red wine vinegar sharpens the overall flavour.

Getting the chicken right

Brown the chicken in a single layer if possible, so it has contact with the hot pan rather than steaming. If the pan is crowded, cook in batches.

The method calls for about 6 minutes to brown the chicken, then returns it to the pan to heat through. Check that the thickest pieces are cooked through before serving.

Cooking the vegetables

Softened onion: give the sliced onion about 5 minutes, stirring occasionally, so it loses its raw bite without needing to brown deeply.

Tender tomatoes: add them with the garlic and seasonings and cook for about 5 minutes. Stop when they have softened but still retain some shape, if you prefer a less saucy texture.

Timing and pan control

The listed total time is 26 minutes, with about 6 minutes for browning the chicken and 10 minutes for the onion and tomato stages. Have the ingredients sliced and measured before heating the pan.

Use a large non-stick frying pan and medium-high heat for the chicken. Once the vegetables go in, stir occasionally so they soften evenly and the garlic does not sit in one hot spot.

Serving the saltado

Serve it hot, straight from the pan. Rice is a straightforward accompaniment and makes the meal more substantial; a crisp green salad can add freshness alongside it.

If serving with a side, keep it simple so the tomato, onion and seasoned chicken remain the focus.

Recipe notes & tips

• Slice the onion and tomatoes before you start cooking, as the pan stages move quickly.
• Pat the chicken dry before seasoning if it looks damp, to help it brown.
• Give the chicken space in the pan; brown it in batches if needed.
• Stir the onion occasionally so it softens evenly.
• Taste the tomato mixture before returning the chicken and adjust the seasoning only if needed.

Variations

• Add chilli: Stir in sliced fresh chilli with the garlic for heat.
• Use chicken breast: Cut it into tenderloin-sized strips and cook until browned.
• Add coriander: Scatter chopped fresh coriander over the finished dish.
• Serve with rice: Spoon the saltado over cooked rice for a more filling meal.
• Use red onion alternatives: Try a white onion if that is what you have on hand.

Common mistakes to avoid

• Crowding the pan: the chicken can steam rather than brown; cook it in batches.
• Overcooking the chicken: return it only for long enough to heat through, and check the thickest piece is cooked.
• Adding garlic too early: it can catch while the onion softens; follow the method and add it with the tomatoes.
• Skipping the onion-softening stage: give it about 5 minutes so it loses its raw bite.
• Cooking the tomatoes for too long: check around 5 minutes and stop once they have softened.

How to store

Refrigerate leftovers in a sealed container for up to 3 days. Reheat in a frying pan over medium heat or in the microwave until piping hot, stirring as needed.

Frequently asked questions