Dr Bob's Chicken & Capsicum Hot Pot

‍The science of eating well: exotic, healthy, quick and delicious recipes.

I had some red capsicum strips left over from another dish that I decided not to make and there they were sitting in the fridge saying “use me before it’s too late!”

It may be my Scottish ancestry, but I hate throwing food away. Leftover vegetables are great for soups and stews, even seeds from melons and papaya can be planted (not that I or Alicia have any green fingers). A good veggie soup can be reheated many times.

All of which has nothing to do with today’s dish—except the capsicums, of course. Capsicums are a great source of lots of nutrients: Vitamin C, Vitamin A, ample amounts of Vitamins B2, B6, E, niacin, folate and riboflavin. Being a good source of potassium, iron, magnesium, manganese and other macro-nutrients, capsicums can offer a host of health benefits—especially for your heart.

As to the other ingredients, garlic and onions are superfoods. Paprika has many of the same benefits as capsicums. In addition, studies have shown that it can even protect you from the sun’s UV rays. So, what’s not to like?

The dish can be made with chicken or firm tofu and both taste great (you may have noticed I’m a tofu fan). Of course, the cooking is somewhat different depending on what you use. The instructions assume chicken breast (the healthiest part of the bird) is your protein of choice.

Like any hot pot you can add carrots or potatoes but if you do add a bit more water and a few more tomatoes.

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‍Ingredients

• 1 large red capsicum cut into strips
• 1 tblsp olive oil
• Olive oil spray
• 500g chicken breast fillets, cut into bite-size pieces
• 1 large onion, halved, thinly sliced
• 3 garlic cloves, thinly sliced (or 1 tblsp minced garlic)
• 1 tbsp smoked paprika
• 400g (14 oz) chopped tomatoes (fresh, avoid canned tomatoes if possible)
• 1 tblsp low-salt passata (read the label carefully—some brands are packed with the stuff)
• 1/2 cup water
• 1 tblsp raw honey (better for you than any other honey—hunter-gatherers swear by it)

‍Directions:

1. Spray large skillet with olive oil, and heat briefly on medium high. Add capsicum skin-side down and cook for 8-10 minutes. Put aside.
2. Add olive oil to the pan and heat on high. Add the chicken. Stir and toss until both sides are browning (about 3-4 minutes) Put aside.
3. Reduce heat to medium. Add the onion (with a bit more oil if necessary). Cook the onion for 5 minutes or until it’s soft. Add the garlic and paprika and cook, stirring frequently, for 2 minutes.
4. Add the chicken, tomato, passata and water. Bring to the boil. Reduce heat to low and simmer for 15 minutes.
5. Add the capsicum and raw honey. Simmer for 5 minutes or until the chicken is cooked through. Season with pepper.

I served this with black rice (the most nutritious rice) because Alicia prefers that, but it’s not necessary to have rice with it. Obviously avoid plain white rice—just useless calories.

‍Serves: 4

‍Energy: 852 kJs (213 calories)