Chicken with peppers

Chicken breasts in a tangy marinade, stir-fried with peppers and mushrooms.

Work plan
5min preparation
overnight marinating
25min cooking

Calories per serving:275

Nutritional advice
This is a most nutritious and healthy dish. The quick cooking of the peppers will preserve much of their high vitamin C content.

Ingredients
4 boned chicken breasts, skinned
3 tbs soy sauce
3 tbs Worcester sauce
3 tbs oil
1 small green pepper, sliced
1 small red pepper, sliced
100g mushrooms, sliced

Method

1. Place the chicken breasts in a bowl with the soy sauce and Worcester sauce. Leave overnight or up to 24 hours, then remove the chicken, reserving the juices.
2. Heat the oil in a wok or large frying-pan and add the chicken. Fry for 15min, turning occasionally, until the juices run clear when the chicken is pricked, then remove and keep warm.
3. Stir-fry the green and red pepper slices in the same pan for 3 min over a medium flame, then add the mushrooms and fry for another 3min or until the mushroom are almost soft.
4. Return the chicken to the pan along with the marinade sauces and cook over a high flame to reduce the sauce by half. Serve on brown rice.

Microwave

1. As conventional method
2. Heat the browning-dish on high for 7min, then add 1 tbs oil and the chicken breasts. Heat on high for 3-4min, then turn and heat for a further 3-4min. remove to a serving-dish.
3. Heat the browning-dish with 2 tbs oil on high for 2min. add the peppers and heat on high for 3min, then add the mushrooms and heat on high for a further 2-3min.
4. Return the marinade to the dish and heat on high for 1-2min, then pour over the chicken.

Tips
This dish looks even more spectacular if yellow and purple peppers are also available.

Storage
Unsuitable for storage



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