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Chicken and Peppers in a Tangy Sauce

6 Reviews
100% would make this recipe again

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

Preparation : 15 min Cooking : 45 min
370 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

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, low sodium 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
salt [optional]
ground pepper to taste [optional]

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.

Remarks

Serve this dish with plain rice, couscous or quinoa.

Nutrition Facts Table

per 1 Serving (330g)

Amount

% Daily Value

Calories

370

Fat

11 g

18 %

Saturated 1.7 g
+ Trans 0 g

8 %

Cholesterol

60 mg

Sodium

200 mg

8 %

Carbohydrate

39 g

13 %

Fibre

6 g

25 %

Sugars

13 g

Protein

29 g

Vitamin A

25 %

Vitamin C

135 %

Calcium

9 %

Iron

24 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 1
Vegetables 1 ½
Meat and Alternatives 3 ½
Fats 1
Other Foods 0

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Members' Reviews

6 Reviews (6 with rating only ) 100% would make this recipe again