Chicken and Peppers in a Tangy Sauce

Chicken and Peppers in a Tangy Sauce

Chicken breast, peppers, and legumes, slowly cooked in a tomato and orange sauce.

6 servings
Preparation 15 min
Cooking 45 min

370 calories per serving 


Ingredients

1 onions, coarsely chopped   200 g
4 cloves garlic, minced    
2 yellow or red sweet peppers, diced   400 g
1 dried chili peppers, minced   0.4 g
2 chicken breasts, boneless, skinless, cut into 1,5 cm cubes   600 g
3 tbsp olive oil   45 mL
1 2/3 cup canned tomatoes (diced)   420 g
1 cup orange juice   250 mL
1 tbsp maple syrup   15 mL
6 tbsp raisins   60 g
1/2 tbsp dried oregano   1 g
1/4 cup water, if necessary   65 mL
2 cups white "navy" beans (canned)   500 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Method

  1. Prepare the vegetables: coarsely chop the onion, mince or press the garlic, and dice the peppers. Mince the chili pepper. Cut the chicken breasts into small cubes (about 1,5 cm).
  2. Heat the oil in a large sauté pan over medium-high heat. Add the chicken pieces and sear until golden-brown, about 10 min. Add salt and pepper. Stir occasionally using a wooden spoon. Remove and reserve any liquid from the chicken that has formed, otherwise the chicken pieces will «boil» rather than brown. When the chicken is nicely coloured, remove the pieces from the pan and set them aside.
  3. Add a little oil to the pan if necessary and sauté the onion about 4-5 min until slightly caramelized. Add the peppers, garlic, and chili pepper. Cook 4-5 min over medium heat with occasional stirring. Add the diced tomatoes, orange juice, maple syrup, raisins, and oregano. Cook the mixture 2-3 min. Put the chicken and reserved liquids back into the pan, add some water if necessary for a somewhat moist environment, cover, and simmer 20 min.
  4. Drain the beans, rinse them and drain again. Add them to the pan and cook an additional 15 min, covered. Adjust the seasoning then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (330g)

Amount

% DV*

* DV = Daily Value

Calories

370

Fat

11 g

18 %

Saturated 1.5 g
+ Trans 0 g

8 %

Cholesterol

55 mg

Sodium

260 mg

11 %

Carbohydrate

39 g

13 %

Fibre

6 g

25 %

Sugars

13 g

Protein

29 g

Vitamin A

25 %

Vitamin C

130 %

Calcium

8 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Trans Fat
Low :
Calories, Cholesterol, Saturated Fat, Sodium
Source of :
Calcium, Copper, Vitamin B12
Good source of :
Iron, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin E, Vitamin K, Zinc
Excellent source of :
Fibre, Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin B6, Vitamin C

More info


This recipe is in the following categories: Poultry | Main courses/Entrées | Diabetes-friendly | Halal | High Fibre | High Iron | Kosher | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Braise/Stew

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