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Chicken With Tomatoes, Peppers, and Feta

 
One serving costs about $1.67

$1.67 per serving

1 people like this recipe

1 likes

This recipe is ready in 30 minutes

Ready in 30 minutes

4 gluten-free,primal,gluten free,primal lunch,main course,main dish,dinner
spoonacular Score:57%

Spoonacular Score: 57%

 

Chicken With Tomatoes, Peppers, and Fetan is a gluten free and primal main course. One serving contains 144 calories, 17g of protein, and 5g of fat. For $1.14 per serving, this recipe covers 12% of your daily requirements of vitamins and minerals. From preparation to the plate, this recipe takes around 30 minutes. This recipe from Foodista has 1 fans. A mixture of ground cumin, chicken breasts, onion, and a handful of other ingredients are all it takes to make this recipe so tasty. To use up the salt and pepper you could follow this main course with the Dr. Pepper Cake with Flour Cooked Frosting as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 51%. This score is good. Try Mediterranean Chopped Salad with Tomatoes, Peppers, Feta, and Basil, Roast chicken with peppers & feta, and Spinach and Feta Chicken Burgers (aka Spanakopita Burgers) with Grilled Halloumi, Roasted Red Peppers and a Spinach and Feta Sauce for similar recipes.

Ingredients

Servings:
1
1  diced bell pepper
diced bell pepper
2
2  chicken breasts
chicken breasts
2 tsps
2 tsps extra virgin olive oil
extra virgin olive oil
8 oz
8 oz canned fire-roasted tomatoes
canned fire-roasted tomatoes
1 clove
1 clove garlic
garlic
1 tsp
1 tsp ground coriander
ground coriander
1 tsp
1 tsp ground cumin
ground cumin
0.5 cups
0.5 cups diced onion
diced onion
0.25 tsps
0.25 tsps dried oregano
dried oregano
0.5 cups
0.5 cups reduced fat cheese
reduced fat cheese
some
some salt and pepper
salt and pepper
1  diced bell pepper
1
diced bell pepper
2  chicken breasts
2
chicken breasts
2 tsps extra virgin olive oil
2 tsps
extra virgin olive oil
8 oz canned fire-roasted tomatoes
8 oz
canned fire-roasted tomatoes
1 clove garlic
1 clove
garlic
1 tsp ground coriander
1 tsp
ground coriander
1 tsp ground cumin
1 tsp
ground cumin
0.5 cups diced onion
0.5 cups
diced onion
0.25 tsps dried oregano
0.25 tsps
dried oregano
0.5 cups reduced fat cheese
0.5 cups
reduced fat cheese
some salt and pepper
some
salt and pepper

Equipment

broiler
broiler
frying pan
frying pan
oven
oven
broiler
broiler
frying pan
frying pan
oven
oven


Instructions

  1. Heat a large oven-proof skillet over medium-high heat. Season the chicken on both sides with salt and pepper, then add 1 tsp oil to the pan. Place the chicken in the hot pan and sear on each side for 5-8 minutes, or until the chicken is cooked through. Remove the chicken from the pan and set aside.
  2. Heat the remaining oil in the pan, then add the onion, garlic, and bell pepper. Saute until the vegetables are tender, then add the tomatoes, cumin, coriander, oregano and some salt and pepper. Reduce the heat to medium and simmer 10 minutes.
  3. Return the chicken to the pan and cover each piece with sauce and heat the broiler in the oven. Sprinkle over the feta cheese, then place the chicken under the broiler. Broil the chicken until the cheese softens and lightly browns.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.67
Ingredient
1 diced bell pepper
2 chicken breasts
2 teaspoons extra virgin olive oil
8 ounces canned fire-roasted tomatoes
1 clove garlic
1 teaspoon ground coriander
1 teaspoon ground cumin
½ cups diced onion
¼ teaspoons dried oregano
½ cups reduced fat cheese
Price
$0.60
$4.01
$0.10
$0.73
$0.07
$0.12
$0.13
$0.18
$0.03
$0.73
$6.69

Tips

Health Tips

  • Many people will tell you to remove the skin on your chicken to cut down on fat. This is true, but if you like the taste, leave it on! You're only gaining a little fat for a lot of flavor. Plus, a little over half of the fat in chicken skin is monounsatured fat (that's a heart-healthy kind) and the notion that saturated fat is unhealthy is being questioned too. So in our opinion: dig in, skin and all!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Price Tips

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

Cooking Tips

  • If you normally rinse your chicken?stop! You could be spreading bacteria around your kitchen and it isn't really necessary.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • get more cooking tips

Green Tips

  • Choose pasture-raised chicken if it is available. If it is not at your supermarket, visit a farmers' market and ask around.

Disclaimer

Nutritional Information

Quickview
210 Calories
29g Protein
6g Total Fat
7g Carbs
16% Health Score
Limit These
Calories
210
11%

Fat
6g
10%

  Saturated Fat
1g
10%

Carbohydrates
7g
2%

  Sugar
3g
4%

Cholesterol
75mg
25%

Sodium
516mg
22%

Get Enough Of These
Protein
29g
58%

Vitamin B3
12mg
61%

Selenium
38µg
56%

Vitamin C
42mg
51%

Vitamin B6
0.98mg
49%

Phosphorus
336mg
34%

Vitamin A
1235IU
25%

Vitamin B5
1mg
18%

Potassium
540mg
15%

Calcium
109mg
11%

Vitamin B2
0.18mg
11%

Magnesium
41mg
10%

Iron
1mg
8%

Zinc
1mg
7%

Vitamin B1
0.11mg
7%

Fiber
1g
7%

Vitamin E
1mg
7%

Manganese
0.12mg
6%

Folate
24µg
6%

Vitamin B12
0.31µg
5%

Vitamin K
3µg
4%

Copper
0.06mg
3%

covered percent of daily need

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