This easy-to-make recipe is quick and convenient for those
nights where you really don’t feel like slaving over the stove.
It is a succulent combination of diced red onions,
slithers of baby marrow, carrots and broccoli stalks seasoned in a lemon and
black pepper spice and soaked in rich soya sauce. These ingredients are layered
over a bed of rice and put inside an oven-baked pepper.
Ingredients (serves two):
-
2 Red Peppers
-
2 Chicken Breasts
- 1 Red Onion
-
2 Baby Marrows
- 1 Carrot
-
Broccoli
- Brown Rice
-
Soya Sauce
-
Oyster Sauce (optional)
-
Lemon and Black Pepper Spice Mix
-
Garlic
-
1 Lemon
Start your preparations by slicing the top of your pepper
off. Keep the top aside and use it as a lid for decoration purposes later. Clean
out your pepper, being sure to take out all of the seeds.
Turn the oven on to 180 degrees and place the peppers inside
to cook through. There is no specific time required for this as it fully
depends on your personal preference. Keep a close eye on your peppers as they bake
to ensure that they do not burn. Turn the peppers face down once they are
almost done to ensure that they are cooked underneath too. I remove mine when
the skin of the pepper starts appearing to have a shrivelled texture.
While the peppers are in the oven, put some rice on to the
boil and prepare you vegetables. Dice up the red onion, cut the baby marrow
into thin stick-like strips and slice the carrots into bite-size circles.
To
finalize your vegetable preparations, pull apart the broccoli into small stalks
before heating some extra virgin olive oil in a pan.
Firstly, brown your onions until they become a golden color, then add in the rest of the vegetables. Let them cook through,
sprinkling over some lemon and black pepper spice mix and stirring
continuously. Pour in a few hearty lugs of soya sauce, which will bring the
vegetables a more salty flavor.
At this stage you can put the vegetables onto the lowest
heat, stirring every so often and move on to slice up your chicken breasts into
strips. Cook the chicken strips through, squeezing over some lemon juice and
grinding in some black pepper corns as you see fit. You won’t necessarily need
salt on your chicken because the soya sauce is already substantial enough.
Add the chicken strips into your vegetables and mix your
ingredients together thoroughly, keeping the pan on a low heat so that the
vegetables do not go cold.
Remove the peppers from the oven and place them onto your
plates for serving. Drain the rice and spoon it into the bottom of your pepper,
flattening down the rice as much as possible to create more space for the
chicken and vegetables to be layered over it.
Drizzle over a few drops of oyster sauce (optional) should
you find the meal slightly to dry for your liking. The oyster sauce will
moisten the dish up and create an additional, intriguing flavor.
This meal is wonderful in both summer and winter seasons and
is delightfully healthy as bell peppers are a great source of vitamin A, C and E.
These peppers are also filled with antioxidant and anti-inflammatory nutrients
and assist in cell renewal. They are great for keeping your skin looking youthful
and your hair healthy. Studies show that bell peppers can also control diabetes
and aids in certain types of cancer prevention. Furthermore, this dish is filling
and by all means, delicious.
