Chicken And Spanish Vegetables, this is one of those do I, don’t I? Recipes, my intention was to cook something, healthy and low in calories. 325 calories per portion seemed like a good option. The only down side was the peppers (bell peppers), I’m not a huge fan, but not totally against them either! This was the first time that I had really cooked with fresh vegetables and chicken breast. The lesson I learned from this recipe was that it is very easy to over cook chicken, mostly out of fear of not cooking it properly. Although, hindsight is a wonderful thing, cooking is definitely about letting go, whilst at the same time realising that you can’t ignore all the rules. You don’t want to over cook the chicken or it becomes dry (if not burnt, way to go me for stating the obvious), but at the same time under cooked chicken could leave you with that really icky bug, called Salmonella. You want to cook it until it is piping hot in the middle and the juices run clear. Better still it should reach a core temperature of a minimum 165˚F (taken from the USDA website) I don’t own a meat thermometer so I tend to guess at when it’s ready, but to be honest more often than not I use those bake in bag things you can buy, tastes delicious and you are pretty much guaranteed a perfectly cooked piece of chicken.
Chicken And Spanish Vegetables
2 green bell pepper seeded and sliced
2 red bell pepper seeded and sliced
50 grams green olives, sliced
150 grams mushrooms, sliced
4 chicken breast halves
salt and black pepper to taste
2 tbsp flour
½ teaspoon paprika
2 tbsp extra-virgin olive oil
2 tbsp tomato paste
150 ml chicken stock
1. Pat the chicken dry, salt and pepper. Mix the flour and paprika on a flat plate, then cover the chicken in the flour, shaking off any excess.
2. In a big pan heat the oil and fry the chicken on both sides until golden and cooked, place on a warm plate, cover and keep warm.
3. Mix the tomato puree in the fat from the chicken, add the vegetables, fry for a short time, stirring until soft, add the stock and boil.
4. place chicken breast on plate and cover with the vegetables - serve with pasta.
Total Time: 30 minutes