Fridge Friend recipes
Chicken and Red Pepper Gravy recipe
Tender chicken breast is simmered with onion, red pepper and a spiced tomato gravy for a rich, comforting dish. It is fragrant, savoury and ideal served with rice, mash or flatbreads.
35 min · Medium · British-Indian Jump to method
Ingredients
- 500g Chicken Breast
- 1 Onion
- 1 Red Pepper
- 300ml Chicken Broth
- 200ml Tomato Sauce
- 2 tbsp Tomato Paste
- 2 tsp Curry Powder
- 1 tbsp Flour
- 1 tsp Salt
- 1 tsp Black Pepper
- 15g Coriander
| Nutrition | Per serving |
|---|---|
| Calories | 201 kcal |
| Protein | 27.4 g |
| Carbohydrates | 10.9 g |
| Fat | 4.7 g |
| Saturated fat | 1 g |
| Fibre | 2.4 g |
| Sugar | 5.8 g |
| Sodium | 820 mg |
Why this works
A fairly lean, high-protein chicken dish with moderate carbohydrate and low saturated fat, but sodium is likely high due to the added salt and broth.
Lean protein. Chicken breast provides a substantial amount of high-quality protein, supporting muscle repair and satiety.
Vitamin C and antioxidants. Red pepper, tomato sauce and tomato paste contribute vitamin C and carotenoids, which support immune health and add antioxidant value.
Salt content. The added salt and chicken broth make this dish relatively high in sodium, which is a consideration for blood pressure and overall sodium intake.
Method
- Slice the chicken breast into bite-sized pieces and season with salt and pepper.
- Dust the chicken lightly with flour, shaking off any excess.
- Heat a little plain cooking oil in a large pan over a medium heat, then brown the chicken for 2-3 minutes; remove and set aside.
- Add the onion and red pepper to the pan and cook for 5 minutes until softened.
- Stir in the curry powder and tomato paste, cooking for 1 minute to release the flavour.
- Pour in the tomato sauce and chicken broth, then bring to a gentle simmer.
- Return the chicken to the pan and cook for 10-12 minutes, stirring occasionally, until the chicken is cooked through and the gravy has thickened.
- Taste and adjust with more salt and pepper if needed, then finish with chopped coriander before serving.
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