Fridge Friend recipes
Spiced Chicken and Pepper Skillet recipe
A vibrant, savoury chicken skillet with sweet peppers and onion in a lightly spiced tomato sauce. It’s quick to make, full of colour, and perfect served with rice or flatbreads.
35 min · Easy · British-Indian Fusion Jump to method
Ingredients
- 600g Chicken Breast
- 1 Onion
- 1 Red Pepper
- 1 Yellow Pepper
- 1 Orange Pepper
- 300ml Chicken Broth
- 250ml Tomato Sauce
- 2 tbsp Tomato Paste
- 2 tsp Curry Powder
- 1 tbsp Flour
- 15g Coriander
- 1 tsp Salt
- 1/2 tsp Black Pepper
- 1 tbsp Plain Cooking Oil
| Nutrition | Per serving |
|---|---|
| Calories | 291 kcal |
| Protein | 38 g |
| Carbohydrates | 14 g |
| Fat | 9 g |
| Saturated fat | 1.7 g |
| Fibre | 3.5 g |
| Sugar | 7.2 g |
| Sodium | 680 mg |
Why this works
A high-protein, relatively lower-carb chicken dish with moderate calories, but it is pushed up in sodium by the added salt and broth.
Lean protein. Chicken breast provides a substantial amount of high-quality protein and is relatively low in saturated fat.
Vitamin C and antioxidants. The mixed peppers and tomato-based sauce contribute vitamin C and carotenoids, supporting immune function and overall antioxidant intake.
Sodium concern. Added salt plus stock/broth can make this dish fairly salty, which may be less suitable for those watching blood pressure or total sodium intake.
Method
- Slice the chicken breast into bite-sized pieces and season with salt and black pepper.
- Heat a little oil in a large frying pan over a medium-high heat, then brown the chicken for 4–5 minutes and set aside.
- Add the onion and all the peppers to the pan and cook for 6–8 minutes until softened and beginning to caramelise.
- Stir in the curry powder and flour, cooking for 1 minute to coat the vegetables evenly.
- Add the tomato paste and tomato sauce, then pour in the chicken broth and stir until smooth.
- Return the chicken to the pan and simmer for 8–10 minutes, until the chicken is cooked through and the sauce has thickened.
- Stir through chopped coriander just before serving.
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