Tomato and pepper chicken

Summary

Main dish, I like to eat it over white rice, but you do as you like :-)
I have no clue how many calories or how much fat, but you look at the ingredients, not much added fat

Ingredients

• 3 TBS. olive oil (or canola)
• 1 or 2 cloves garlic (don't worry the garlic will not overpower this dish)
• Water (1/2 cup)
• 1/2 bag (2 cups) Frozen pepper stir-fry mix -- this mixture contains: sweet red peppers, sweet yellow peppers, green peppers, and some onion: if you do cannot find the frozen pepper mix (Birds Eye) you can substitute fresh peppers: 1/2 each of a red, green and yellow pepper
• Spaghetti sauce (use your favorite, I like either Prego chunky mushroom, or Classico tomato basil) - (about 1 1/2 cups)
• About 3/4 LB chicken (I have cooked this with about 1/2 pound skinless boneless chicken breasts, or with chicken breasts with ribs, pretty much any mixture of chicken pieces will work)
• Spices: I recommend black pepper, Italian seasoning (pre-mixed contains oregano, basil, and thyme), cayenne pepper (only a little bit and is optional), salt is essential (but you don't need that much)
• 1/2 tsp. sugar
• optional small piece of fresh lemon
• Frying pan, or wide bottomed sauce pan with a tight fitting lid -- a lid is essential (without it you will have to cook longer, have drier chicken and a big mess) (9" or more, I recommend at least 11" pan) -- be sure it can fit the total volume of chicken, and liquids -- about 2 quarts or so total volume pan minimum

1. Preparation -- measure all ingredients, finely chop garlic, clean chicken (rinse it off, no need to remove skin, preferably leave skin on -- if chicken was frozen, I advise thawing in the microwave, if you do insist on cooking with frozen chicken, be sure to add an extra 10 minutes before the first time you flip the chicken and be 100% sure it is cooked thoroughly before serving.
2. Coat large frying pan with oil -- do not skimp, olive oil and canola oil contain no cholesterol or saturated fat
3. add about two thirds of the finely chopped garlic, set burner to medium hi heat -- the remaining garlic will be added later
4. Let garlic begin to fry up, maybe 1 minute or so, after garlic has begun to cook
5. Add 1/2 cup water (yes add the water to the oil, since the water is much more volume than the oil it should be okay, but as always be careful)
6. Add 2 cups frozen peppers (this is about 1/2 of the standard sized bag) if you do not have frozen pepper mix, you can use fresh peppers: 1/2 each of a red, green and yellow pepper
7. Mix up peppers, water and garlic and add spices -- I recommend about 1/4 to 1/2 tsp. of black pepper, 1/2 tsp. salt, 1/8 tsp. cayenne pepper (you can skip this if you want, but the dish will not hot), 1/4 tsp. italian seasoning, add remaining chopped garlic
8. mix again with added spices, let simmer about 3 minutes, be sure to put lid on to keep flavor and steam in
9. Stir in 1 1/2 cups spaghetti sauce, and put lid back on
10. mix thoroughly and then add chicken and return to a boil
11. After boiling has resumed lower to medium heat, keep well mixed -- note it is normal for the top to look separated, i.e. a oily coating, but this is normal, it will mix together easily
12. After about 5 minutes stir again and flip chicken, don't forget to put the lid back on -- otherwise it WILL splatter
13. At about every 5-7 minutes or so afterwards check, stir and flip chicken and stir again
14. After the second time you flip the chicken you can squeeze in a little fresh lemon juice
15. After about 20 minutes total cooking time chicken should be ready, to check if it is done, there should be no pink, you can cut the thickest part of the chicken with a knife to inspect for pink

 

Please send me any comments, suggestions or your own recipes, or links to recipes at:  recipes2@ericglover.com