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–+ servings

Chicken with Roasted Red Pepper Sauce (28 day meal plan)

A creamy roasted red pepper sauce served over pan cooked chicken
5 from 1 vote
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Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Course Main Dish
Cuisine American, Italian
Servings 3 servings
Calories 347 kcal

Ingredients
  

Roasted Red Pepper Sauce

  • 300 g red bell peppers halved and deseeded (1.1 lb / about 18 oz / about 4 peppers)
  • ½ onion peeled and halved
  • 4 cloves garlic
  • 5 ml avocado oil for brushing (0.17 fl oz / about 1 tsp)
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp dried oregano
  • 1 tsp paprika
  • 50 ml heavy cream (1.7 fl oz / about 3½ Tbsp)
  • 30 g Parmesan cheese finely grated (1.1 oz / about ⅓ cup)

Dry Rub

  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp paprika
  • 1 tsp dried oregano

Chicken

  • 3 boneless chicken breast
  • 15 ml avocado oil (0.5 fl oz / about 1 Tbsp)
  • 5 g parsley (0.2 oz / about 1 Tbsp)

Instructions
 

  • Preheat the oven to 200°C (400°F) and line a roasting tray with foil or parchment paper.
  • Place the peppers, onion, and garlic on the tray, brush lightly with avocado oil, and roast for 20 to 25 minutes, until softened and lightly charred.
  • Transfer the peppers to a bowl, cover, and let steam for 10 minutes. Peel off and discard the skins.
  • Add the peeled peppers, onion, garlic, salt, black pepper, oregano, and paprika to a blender. Blend until smooth, then strain if you want a silky sauce. Set aside.
  • Combine all the dry rub ingredients in a small bowl and season the chicken evenly on both sides.
  • Heat the avocado oil in a sauté pan over medium-high heat. Cook the chicken until golden and cooked through, about 2 minutes per side if thinly cut, or about 4 minutes per side for whole breasts. Remove and set aside.
  • Reduce the heat to medium and add the red pepper sauce to the pan, scraping up any browned bits. Bring to a gentle simmer.
  • Stir in the Parmesan and heavy cream and cook until the sauce thickens slightly.
  • Return the chicken to the pan and spoon the sauce over the top. Warm through gently.
  • Finish with chopped parsley and serve immediately.

Nutrition

Calories: 347kcalCarbohydrates: 11gProtein: 30gFat: 21gSaturated Fat: 7gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.03gCholesterol: 98mgSodium: 1078mgPotassium: 737mgFiber: 4gSugar: 6gVitamin A: 4287IUVitamin C: 134mgCalcium: 159mgIron: 1mg
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