Fridge Friend recipes
Smoky Chicken and Pepper Stew recipe
A hearty chicken stew with sweet peppers, onion and a rich tomato-curry gravy. Finished with coriander, it’s a warming, full-flavoured dish that’s perfect with rice, mash or crusty bread.
45 min · Easy · British Jump to method
Ingredients
- 600g Chicken Breast
- 1 Onion
- 1 Red Pepper
- 1 Yellow Pepper
- 1 Orange Pepper
- 600ml Chicken Broth
- 400g Tomato Sauce
- 2 tbsp Tomato Paste
- 2 tsp Curry Powder
- 2 tbsp Plain Flour
- 15g Coriander
- to taste Salt
- to taste Black Pepper
| Nutrition | Per serving |
|---|---|
| Calories | 295 kcal |
| Protein | 33 g |
| Carbohydrates | 25 g |
| Fat | 5.5 g |
| Saturated fat | 1.3 g |
| Fibre | 5.3 g |
| Sugar | 12.1 g |
| Sodium | 620 mg |
Why this works
Lean, protein-rich stew with plenty of vegetables; moderate carbohydrate and sodium, and relatively low in fat.
High-quality protein. Chicken breast provides a substantial amount of lean protein to support muscle maintenance and satiety.
Vitamin C and antioxidants. The peppers and tomato-based sauce contribute vitamin C and carotenoids, which support immune function and overall antioxidant intake.
Sodium to watch. Chicken broth, tomato sauce and added salt can push the sodium content up, especially if regular stock is used.
Method
- Season the chicken breast with salt and pepper, then toss lightly in the flour to coat.
- Heat a little oil in a large pan and brown the chicken on all sides, then lift out and set aside.
- Add the onion and all the peppers to the pan and cook for 5 minutes until starting to soften.
- Stir in the curry powder and tomato paste, cooking for 1 minute until fragrant.
- Pour in the tomato sauce and chicken broth, scraping up any sticky bits from the pan.
- Return the chicken to the pan, bring to a gentle simmer, then cook for 20–25 minutes until the chicken is cooked through and the stew has thickened.
- Stir through the coriander, check the seasoning, and serve hot.
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