This chicken piperade is an extremely fresh and light dish but yet packed with flavour! And the best thing? It only takes around 30 minutes to make, from start to finish! Serve it with rice or quinoa for a more hearty meal.
Piperade is a dish originating from Basque, and is usually made with onions, green peppers and tomatoes. The green, red and white colours of this dish are the same as the Basque flag (most likely coincidental) and is served as a main or as a side dish.
Here is our take of this dish, with the chicken representing the white, tomatoes and red peppers the red and parsley & spring onions the green, so this dish has the same colour as the basque flag.
First, start with poaching the chicken. Poaching the chicken keeps it moist and gives it a clean taste which marries well together with the flavours from the vegetables in this dish, as opposed to pan frying the chicken.
Poaching chicken is really easy and while you’re at it, poach a few ones! Good for meal prep or to freeze in!
Then you simply stir fry the vegetables – make sure not to overcook them to retain as much flavour, texture and nutrients!
Shred the chicken and mix it with the sautéed veg!
- Vitamin E: This meal is packed with vitamin E, as red peppers are a great source of this fat soluble vitamin! This vitamin most well known role in human health is to protect membrans and lipoproteins against damage from free radicals. Also helps to maintain the integrity of red bloods cells and supports the immune system
- Vitamin B6: This vitamin is needed for protein synthesis, synthesis of neurotransmitter such as serotonin (regarded as the feel good hormone) and the metabolism of carbohydrates.
- Vitamin C: Important for energy metabolism, the maintenance of skin and connective tissue and helps with the absorption of iron.
- Lycopene: Lycopene is a phytochemical found in tomatoes, and when tomatoes are cooked, the bioavailability of lycopene increases! This phytochemical can help to prevent premature ageing by protecting the skin against UV radiation!
This meal can be enjoyed on its own for a light meal, or serve it with boiled baby new potatoes, rice or quinoa for a more filling meal!
Love peppers? Check out these pepper recipes
- Vegetarian stuffed peppers
- Charred Red Pepper Caprese Salad
- Shredded Chicken and Red Cabbage Salad with Pepper
- Chicken Paillard with Mango, Avocado and Pepper Salsa
If you make this recipe, please comment and rate it! And don’t forget to take a picture and @nutritionistmeetschef on Instagram!
Chicken Piperade - A fresh, filling and delicious dinner that takes 30 minutes to make, from start to scratch!
- 1 large chicken breast or two smaller so the total weight is 250-300 g total
- 6 whole peppercorns
- 1 clove garlic
- Parsley stalks from the used for piperade
- 1 red pepper around 250 g
- 200 g cherry tomatos.
- 1/2 cup roughly chopped flat leaf parsley use the stalks for poaching the chicken
- 3 garlic cloves
- 1 tbsp Olive Oil
- 1 stalk spring onion chopped
- 3 tbsp champagne vinegar or white whine vinegar
- 3 tsp sugar
- Salt and pepper
Bring a pan of water to the boil with parsley stalks, garlic, peppercorns and salt. Poach the chicken for around 15 minute on a light simmer (or until cooked or of a inner temperatur of 70°C)
Once the chicken is cooked, remove from the pan and let cool a little bit so you can touch it without burning your hands.
Whilst the chicken is poaching, start making the piperade.
De-seed the red pepper and cut into strips, cut the tomato into halves and finely slice the garlic.
Sautee the garlic in a little bit of olive oil for about 1 minute on medium heat.
Add the red pepper and sautee for another 3 minutes.
After the garlic and red peppers have been sauteed, add the tomatoes and cook for a couple of minutes, until the peppers and tomatoes have softened.
Once the vegetables have softened, add 3 tsp sugar and cook for a minute, then add champagne vinegar. Season with salt and pepper to taste. (it should now have a great sweet and sour flavor you could add a little more sugar and vinegar if you like)
Add the spring onions and parsley and remove from the heat.
Take the chicken and pull it apart following the grain.
Add the chicken to the piperade and serve with a green salad or with quinoa or rice for a more hearty meal.