CHICKEN CUTLETS W/BELL PEPPER RAGOUT

Chicken Cutlets with Bell Pepper Ragout

 Broiled peppers, tomatoes, and onions become a luscious topping for quickly sautéed chicken breast cutlets. The fried caper garnish adds a crisp, salty note.  

Serves 4

1 1/4 lb. ripe plum tomatoes (6 to 8), cored, halved lengthwise, and seeded
1 medium red or orange bell pepper, seeded and cut into 3/4-inch pieces
1 medium yellow bell pepper, seeded and cut into 3/4-inch pieces
1 small yellow onion, cut into medium dice
1/2 cup extra-virgin olive oil
1/4 tsp. piment d’Espelette or 1/2 tsp. cayenne
Kosher salt and freshly ground black pepper
1 medium clove garlic, mashed to a paste with 1/2 tsp. kosher salt
3/4 cup all-purpose flour
1 1/2 lb. boneless, skinless chicken breast halves, sliced into cutlets 
2 Tbs. nonpareil (small) capers, rinsed and patted dry

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Position a rack 6 inches from the broiler element and heat the broiler on high.

Line a heavy-duty rimmed baking sheet with foil. Put the tomatoes cut side up on one side and the peppers and onion on the other side. Drizzle everything with 3 Tbs. of the olive oil and sprinkle with the piment d’Espelette, 1 tsp. salt, and 1/4 tsp. pepper. Toss the peppers and onions. Broil until the tomatoes are collapsed, about 7 minutes. Flip the tomatoes, toss the peppers and onions, and broil until the tomato skins have large black spots and the peppers and onions are tender, about 5 minutes more.

Use tongs to pull the skins off the tomatoes. With a slotted spoon, transfer the tomatoes to a cutting board. Put the peppers and onions in a large bowl; add the garlic paste. Chop the tomatoes and add to the bowl with the other vegetables. Mix well, season to taste with salt and pepper, and keep warm.

Heat 1/4 cup of the olive oil in a 12-inch nonstick skillet over medium-high heat. Put the flour in a shallow pan. Season the chicken with 1-1/2 tsp. salt and 1/2 tsp. pepper; dredge in the flour. Working in 2 batches, cook the chicken, flipping once, until just cooked through, 2 to 3 minutes per side. Transfer the chicken to serving plates. Wipe out the pan. Heat the remaining 1 Tbs. olive oil and fry the capers over medium-high heat until they pop open and become crisp, about 2 minutes. Sprinkle them over the chicken. Serve with the ragout.

Serving Suggestions

Start the meal with a fresh Heirloom Cherry Tomato, Fennel & Arugula Salad with Goat Cheese Dressing.

nutrition information (per serving):
Calories (kcal): 490; Fat (g): 31; Fat Calories (kcal): 280; Saturated Fat (g): 5; Protein (g): 37; Monounsaturated Fat (g): 21; Carbohydrates (g): 15; Polyunsaturated Fat (g): 4; Sodium (mg): 1060; Cholesterol (mg): 95; Fiber (g): 3;

Southwestern Style Stuffed Bell Peppers

Portions:  4

Serving size: 1 stuffed bell pepper

Ingredients

• 4 red bell peppers
• 1 teaspoon canola oil
• 1/2 cup onion, chopped
• 1 pound lean ground beef
• 1 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon oregano (crush in palm of hand)
• 1 cup frozen corn kernels
• one 10-ounce can Rotel® Original Diced Tomatoes & Green Chilies

Preparation  

1. Preheat oven to 350°F.
2. Cut tops off each red pepper. Remove seeds and stems.
3. Parboil peppers for about 4 minutes.
4. In a large skillet heat canola oil and sauté onions until translucent.
5. Add ground beef and stir meat around to separate.
6. Add ground garlic powder, cumin and dried oregano to meat mixture.
7. Add corn and canned tomatoes with chilies. Mix into meat mixture.
8. Stand bell peppers in a 2-quart baking pan. Fill with meat mixture, adding any left over to pan.
9. Cover and bake for 40 minutes.                                                                         

Nutrients per serving

• Calories: 247
• Protein: 25 g
• Carbohydrates: 14 g
• Fat: 11 g
• Cholesterol: 73 mg
• Sodium: 352 mg
• Potassium: 682 mg
• Phosphorus: 235 mg
• Calcium: 42 mg
• Fiber: 3.1 g

BELL PEPPER SALAD

Bell Pepper Salad

Ingredients

1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained

Directions

1. Preheat broiler.
2. Place bell peppers under broiler and lightly charred, turning to grill all
sides.
3. Remove from broiler to a paper bag. Close bag and set aside.
4. When peppers cool, peel, core, seed and cut into strips.
5. Arrange peppers on a platter, alternating colors so that they form a petal,
and spoon dressing over them.
6. Sprinkle with black pepper.
7. Garnish with capers and serve warm or chilled.

Nutritional Info per serving:

Calories: 30
Protein: 2 g
Sodium: 67 mg
Carbohydrates: 6 g
Exchanges: Sodium: 67 mg