Two-Pepper Chicken

Two-Pepper Chicken


[typical values per 100g]:

Calories: 601

Protein: 45.6 g

Carbohydrates: 74.1 g

Sugars: 43 g

Fat: 14.6 g

Saturated Fat: 3.0 g

Fiber: 13.5 g

Sodium: 884.6 mg

Preparation: 15 Minutes

Cook Time: 20 Minutes

Serves: 1

Storage Info: N/A

1. Peel and crush garlic clove. Slice chicken breast crosswise into thin slices.

2. On a plate, mix the garlic and pepper; add the chicken strips and toss until well coated.

3. In a medium non-stick skillet, heat the olive oil over high heat.

4. Add the chicken and stir-fry for 2 to 3 minutes, or until lightly browned and cooked through; transfer to a clean plate.

5. Add bell peppers and 1/2 ounce (1 tablespoon) of stock to the skillet and stir-fry for 3 to 4 minutes, or until peppers start to soften and brown.

6. Add tomatoes and 1 ounce (2 tablespoons) of stock, and bring to a boil.

7. Reduce heat to low, cover and simmer, stirring occasionally, for 3 to 4 minutes, or until peppers are very tender.

8. Return the chicken to the skillet. Cover and simmer for 3 minutes, or until chicken is heated through and flavors are blended.

9. Serve with mixed green salad and a whole wheat roll with margarine.

10. To prepare salad, wash mixed greens and cucumber; peel and slice cucumber thinly; toss with dressing.

11. Enjoy fresh or frozen (thawed) melon balls tossed with crisp (washed) grapes for dessert.

Nutrition Bug Value


1 garlic clove

6 oz chicken breast, boneless/skinless, raw

⅛ tsp black pepper

1 tsp extra virgin olive oil

½ bell pepper, green, medium

½ red bell pepper, medium

1½ fl oz chicken broth, fat-free, low-sodium 

½ cup tomatoes, diced, canned

2 cups mixed salad greens

½ cucumber

2 tbsp fat-free salad dressing, favorite flavor

1 dinner roll, whole wheat,1  oz

1 tsp margarine, canola-based, trans-fat free

1 cup cantaloupe melon balls, fresh or frozen

½ cup fresh grapes (any color)