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.

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Preparation : 15 min Cooking : 45 min
370 calories/serving

Ingredients

1 onions, coarsely chopped 7.1 oz
4 cloves garlic, minced
2 yellow or red sweet peppers, diced 14.5 oz
1 dried chili peppers, minced 0.1 oz
2 chicken breasts, boneless, skinless, cut into 1,5 cm cubes 1.4 lb
3 tbsp olive oil 1.5 fl.oz
1 2/3 cup canned tomatoes, low sodium 15 oz
1 cup orange juice 8.7 fl.oz
1 tbsp maple syrup 0.5 fl.oz
1/3 cup raisins 2.2 oz
1/2 tbsp dried oregano 0.1 oz
1/4 cup water, if necessary 2.2 fl.oz
2 cups white "navy" beans (canned) 16.7 fl.oz
1 pinch 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.

Observations

Serve this dish with plain rice, couscous or quinoa.

Nutrition Facts Table

per 1 serving (330 g)

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

Net Carbs

33 g

Protein

29 g

Vitamin A

25 %

Vitamin C

135 %

Calcium

9 %

Iron

24 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin B6, Vitamin C
Good source of  :
Iron, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin E, Vitamin K, Zinc
Source of  :
Calcium, Copper, Vitamin B12
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Free  :
Trans Fat
More info

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

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

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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