I need to make a sauce to go with red peppers and onions and chicken b*****s! Need a sauce HELP!

Question

I have flour and reduced fat butter. I am trying to stay on the healthy side. Any suggestions? Please do not send me a link to a website. I do not have time to look at them as I am at work and just want to get a few ingredients at the grocery store. Thank you in advance!

Answer 1

CRISP COCONUT CHICKEN WITH ROASTED RED

BELL PEPPER SAUCE  

1 red bell pepper, roasted and chopped

1/2 tsp. fresh lemon juice

1/4 tsp. sugar

Cayenne to taste

1 tbsp. olive oil

1 garlic clove, minced and mashed to a paste with 1/4 tsp. salt

1/8 tsp. ground ginger

1 tbsp. Dijon-style mustard

1 whole skinless boneless lg. chicken breast (about 10 oz.), halved

All-purpose flour seasoned with salt and black pepper for dredging chicken

An egg wash made by beating 1 lg. egg with 1 tsp. water

1 c. sweetened flaked coconut

2 tbsp. unsalted butter

2 tbsp. dry sherry

In a blender, puree the bell pepper with the lemon juice, sugar, cayenne, oil, and salt and pepper to taste until the sauce is smooth.

In a small bowl, whisk together garlic paste, ginger, and mustard and spread the mixture onto both sides of the chicken.

In separate bowls, have ready the seasoned flour, egg wash and coconut. Dredge the chicken in the flour, shaking off the excess, dip it in egg wash, letting the excess drip off, and coat it thoroughly with coconut, pressing the coconut to make it adhere.

In a large oven-proof skillet, heat the butter over moderately high heat until the foam subsides and in it saute the chicken for 2 minutes on each side, or until the coconut is golden. Add the sherry, transfer the skillet to a preheated 375 degree oven, and bake the chicken for 10 to 12 minutes, or until it is just cooked through. Divide the sauce between 2 large plates and arrange the chicken on it. Serves 2.



RED PEPPER MANGO ONION SAUCE

Serve hot over chicken, fish or pork.

Makes 6 servings.

Ingredients

• 1–1/4 cups chopped onion

• 1 cup chopped red bell pepper

• 1 Tbsp. oil

• 3/4 cup fresh mangos, peeled & cubed

• 1 cup mango nectar

• 1 Tbsp. fresh ginger, minced

• 2 tsp. balsamic vinegar

• 1/4 tsp. crushed red pepper flakes

• 1 Tbsp. flour

Directions:

Saute onions and red bell pepper over medium heat for 5-8 minutes until soft.

Stir in flour.

Add mango, mango nectar, ginger, vinegar and red pepper flakes.

Cook, stirring over medium heat until sauce boils and is thickened.

Serve hot over chicken, fish or pork.

Mushroom, Pepper and Onion Sauce

Ingredients

1 tb Vegetable oil  1/4 ts Dried thyme leaves, crushed  

1 Medium onion, cut in wedges  1 cn Condensed Cream of  

1 Green pepper, cut in thin  1/2 c Water  

Instructions

In 1 1/2-quart saucepan over medium heat, in hot oil, cook onion, pepper and thyme until vegetables are tender. Stir in soup and water. Cook 5 minutes.  

Answer 2

Saute the onions until caramelized, then add sliced peppers.  When tender, add a cup or so of chicken stock.  Scrape up bits of cooked-on veggies from bottom of skillet, add a Tbsp. of tomato paste (or ketchup), stir well, and use that as your sauce.

Answer 3

Salsa is great over chicken, let it simmer over the baked chicken for about 10 minutes, or put it all in a crock pot and let it sit for a few hours. Simple but delish!!

Answer 4

You're trying to stay healthy, and the other answer starts with a quarter cup of oil.  Hmm ...

How about pounding your chicken b*****s to about half their original thickness, slicing them into cutlets, frying with the onions and red peppers, in perhaps two teaspoons of your reduced-fat butter, and then deglazing the pan with a quarter cup of white wine?  You'll have a pan jus type sauce which can be quite lovely.  If you do not feel like pounding out your chicken, just slicing them thinly and doing it as a stir fry will work really well just the same way.  Nice over rice.  Drink a glass of the wine with it.  Even better.

Sugar Pie's recipe is a likely winner too.

Answer 5

Ok, this may not be the "healthiest" recipe you could find, but it sure is good!

Melt your reduced fat butter (the healthy part) and season your boneless skinless chicken (another healthy part) with salt and pepper, saute the chicken on both sides (about five minutes) and transfer it to a plate.  Add your red peppers and onions to the skillet (both thinly sliced) and saute until crisp tender.  Add 2 minced garlic gloves and 1/2 teaspoon of crushed red pepper.  Add 1 1/2 cups whipping cream and a cup of chicken stock (the not so healthy part, but see below).  Cut our chicken into strips and add to the sauce and simmer about  two minutes until cooked through.  Add 3 tablespoons of thinly sliced fresh basil and 1/4 cup of parmesean cheese to the sauce and add salt and pepper to taste.  This is great over fettucine noodles.

I am thinking that if the whipping cream is too unhealthy, you could use your flour and reduced fat butter to make a roux with the chicken stock increased to 2 1/2 cups) to use to thicken your sauce.  (This recipe is for 12 ouces of chicken with 2 red bell peppers (or one each red and green) and one small red onion.

Enjoy.

Hope I helped.  Enjoy.

Answer 6

1/4 cup olive oil

2 cloves large garlic

1 jar (7 oz.) roasted red peppers, chopped

2 tablespoons chopped parsley

1/4 teaspoon crushed red pepper, optional

in medium saucepan over medium heat, heat oil. Add garlic; cook 2 minutes or until garlic is golden, stirring frequently. Stir in roasted red peppers, chicken, parsley and crushed red pepper. Cook 2 minutes or until chicken is hot, stirring frequently