Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Chicken with Asparagus and Red Pepper Sauce
40 min.
Time:
423
calories
Calories:
Health Score:
93 / 100
Ingredientsfor
- For the sauce
- 1 onion
- 2 garlic cloves
- ½ green Bell pepper
- 2 Tbsps olive oil
- 1 pkg pureed Tomatoes (250 ml)
- 50 grams green, filled Olives
- 70 grams shrimp
- salt
- cayenne pepper
- 1 Tbsp chopped parsley
- For the asparagus and chicken
- 1 ½ kilograms green Asparagus (precooked)
- 4 Chicken breasts
- salt
- peppers (freshly ground)
- 2 Tbsps vegetable oil
Preparation
1.
For the sauce: Peel and chop the onion and garlic. Clean the peppers and remove the seeds. Cut into small cubes. Heat the olive oil and saute the onion, garlic, and pepper cubes.
2.
Add the tomatoes and let simmer for about 10 minutes while stirring. Cut the olives into slices. Heat the olives with the shrimp and add to the sauce. Season with salt and pepper and stir in the parsley.
3.
For the asparagus and chicken: Season the chicken breasts with salt and pepper. Sear in hot oil on each side for 5-6 minutes. Remove from heat and cover in the pan. Let sit until done. Cut the chicken breast and serve with the warm sauce and cooked asparagus.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 423 cal. | (20 %) | ||
| Protein | 59 g | (60 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |