Pan Braised Peppers with Tomato
|Vegetable oil||1 Tablespoon|
|Onions||2 , chopped|
|Bell peppers||1 Pound, cored, deseeded and cut into strips (Red, Green And Yellow - 500 Gram)|
|Tomatoes||1 Pound, skinned and chopped|
|Coriander seeds||1 Teaspoon|
|Black peppercorns||1 Teaspoon|
|Ground chili||1⁄2 Teaspoon|
Heat the oil in a large frying pan and fry the onions for about 5 minutes until golden.
Add the peppers and cook gently for 2-3 minutes, then stir in the tomatoes.
Crush the coriander seeds and peppercorns.
Use a pestle and mortar if you have one, otherwise put the seeds and peppercorns between double sheets of kitchen paper and crush them with a rolling pin.
Add the salt and chilli to the crushed seeds and sprinkle the mixture over the peppers and tomatoes.
Mix together lightly, cover the pan and cook gently for 20 minutes.
This dish can be prepared up to 24 hours in advance and kept, covered, in the refrigerator.
Serving size: Complete recipe
Calories 460 Calories from Fat 160
% Daily Value*
Total Fat 18 g28.1%
Saturated Fat 2.6 g12.9%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1043.2 mg43.5%
Total Carbohydrates 73 g24.3%
Dietary Fiber 20.8 g83.1%
Sugars 34.6 g
Protein 12 g23.7%
Vitamin A 124.1% Vitamin C 742.1%
Calcium 19.7% Iron 25.1%
*Based on a 2000 Calorie diet