Fridge Friend recipes
Roasted Chicken Breast with Peppers in Tomato Curry Sauce recipe
Juicy roasted chicken breast is served with sweet peppers and onions in a rich tomato curry sauce. The dish is warming, colourful and ideal with rice or flatbreads.
45 min · Medium · British-Indian Jump to method
Ingredients
- 700g Chicken Breast
- 1 Onion
- 1 Bell Pepper
- 1 Red Pepper
- 1 Yellow Pepper
- 1 Orange Pepper
- 300ml Chicken Broth
- 400g Tomato Sauce
- 2 tbsp Tomato Paste
- 2 tsp Curry Powder
- 1 tsp Salt
- 1 tsp Black Pepper
- 2 tbsp Coriander
| Nutrition | Per serving |
|---|---|
| Calories | 253 kcal |
| Protein | 42 g |
| Carbohydrates | 16 g |
| Fat | 4.5 g |
| Saturated fat | 1.2 g |
| Fibre | 4.5 g |
| Sugar | 10 g |
| Sodium | 900 mg |
Why this works
A high-protein, relatively low-fat chicken dish with moderate carbohydrates and a fairly high sodium content from the added salt and broth.
Lean protein. Chicken breast provides a substantial amount of protein, supporting muscle repair, satiety and overall maintenance.
Vitamin C and antioxidants. The mixed peppers and tomato-based sauce contribute vitamin C and carotenoids, which support immune function and antioxidant intake.
Sodium concern. Added salt plus broth can make this dish relatively high in sodium, which may be a consideration for blood pressure management.
Method
- Preheat the oven to 200°C (Fan 180°C, 392°F, Gas Mark 6). Season the chicken breasts with salt and pepper, then roast for 18-22 minutes until cooked through and lightly golden.
- While the chicken roasts, slice the onion, bell pepper, red pepper, yellow pepper and orange pepper into strips.
- Heat a little oil in a large pan, then soften the onion for 5 minutes before adding the peppers and cooking until just tender.
- Stir in the curry powder and tomato paste, then cook for 1 minute to deepen the flavour.
- Pour in the tomato sauce and chicken broth, then simmer for 8-10 minutes until the sauce has thickened slightly.
- Slice the roasted chicken breast and add it to the sauce, turning to coat well and warm through.
- Finish with chopped coriander and serve hot.
Prefer the classic version? Lemon Herb Roast Chicken
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