Red Pepper Zucchini

Ingredients

• 225 g (8 oz)chicken breasts
• 15 ml (3 tsp), dividedolive oil
• 2roasted red peppers, chopped
• 60 ml (¼ cup), about 28 g (1 oz)goat’s cheese
• 75 g (½ cup), choppedonion
• 3 cloves, choppedgarlic
• 2courgettes
• 2.5 ml (½ tsp)sea salt or Himalayan salt
• To taste; optionalparsley, for garnish

Instructions

1. 1

   Mix pepper topping

   Combine 1 tsp of the olive oil with the chopped roasted red peppers and goat’s cheese. Mix well and set aside.

2. 2

   Cook the onion

   Heat the remaining 2 tsp of olive oil in a medium saucepan over medium-high heat. Add the onion and cook, stirring often, for 3 to 4 minutes, until translucent.

3. 3

   Add the garlic

   Stir in the garlic and cook, stirring frequently, for 1 minute. Take the pan off the heat and set the onion mixture aside.

4. 4

   Cut courgette ribbons

   Use a vegetable peeler to cut each courgette lengthways into strips about 3 mm (⅛ inch) thick. Turn each courgette slightly as you work around the outside, stopping when you reach the seeded core. Discard the cores, then cut the strips lengthways into ribbons about 1.3 cm (½ inch) wide.

5. 5

   Cook the courgettes

   Add the courgette ribbons to the onion mixture. Cook over medium-high heat, stirring frequently, for 2 to 3 minutes, until softened but before they release liquid.

6. 6

   Finish the mixture

   Add the salt and roasted pepper mixture. Cook, stirring frequently, for 2 to 3 minutes, until heated through.

7. 7

   Plate and serve

   Place 4 oz (about 113 g) of grilled chicken on each plate. Divide the courgette mixture evenly between the two plates, garnish with parsley if desired, and serve.

What is red pepper courgette?

This is a quick American-style chicken dish served with courgette ribbons, onion and a roasted red pepper and goat’s cheese mixture. The recipe’s method gives no specific regional origin, but its combination of familiar vegetables, cheese and grilled chicken makes it a straightforward weeknight plate.

The courgettes are peeled into ribbons rather than chopped, so they soften quickly. Adding the pepper and cheese mixture near the end brings flavour and richness without a long cooking time.

Nutrition and macros by portion

The nutrition label shows one serving as written: 392 calories, 37g protein, 13g carbs, 22g fat.

The chicken provides much of the protein, while the courgettes, onion and peppers contribute most of the carbohydrates. Olive oil and goat’s cheese supply much of the fat. For a more balanced plate, serve with a green salad or another vegetable alongside.

Why make the pepper mixture first?

Cheese and peppers: mixing them with a little oil before they go into the pan helps distribute the ingredients through the courgettes. Set the mixture aside while you cook the onion and garlic.

How to cut the courgettes

Peeler: draw it lengthways along the courgette to make thin, even strips. Rotate the courgette as you go and stop when the central seeds appear; the recipe discards these cores.

Ribbons: slice the peeled strips lengthways into roughly 1.3 cm-wide ribbons. Try to keep them similar in width so they soften at about the same rate.

The key cooking cue

Onion and garlic: cook the onion until translucent, then give the garlic just 1 minute. The onion mixture is taken off the heat before the courgettes are added.

Courgettes: cook for 2 to 3 minutes, stopping when they are softened but before they release liquid. Add the pepper mixture and heat for a further 2 to 3 minutes.

Serving with chicken

Chicken: the method calls for 4 oz of grilled chicken per plate. It does not include instructions for grilling the chicken, so have it grilled and ready before you begin the quick-cooking courgette mixture.

Plating: divide the courgettes evenly between two plates and finish with parsley if you like. The ribbons are best served promptly while warm.

What to serve alongside

For a more filling meal, serve the chicken and courgettes with bread, rice or potatoes. A simple green salad can add a crisp contrast to the soft ribbons and creamy cheese.

Recipe notes & tips

• Have the grilled chicken ready before you start, as the courgettes cook quickly.
• Use a vegetable peeler to make the courgette strips evenly thin.
• Stop peeling when you reach the seeded centre so the ribbons hold their shape.
• Stir frequently while cooking to help the courgettes soften evenly.
• Take care not to cook the courgettes beyond the point where they begin releasing liquid.
• Add parsley just before serving for a fresh garnish.

Variations

• Add chilli: stir a pinch of chilli flakes into the onion mixture for gentle heat.
• Use fresh peppers: roast and peel fresh red peppers before chopping them into the cheese mixture.
• Swap the cheese: use crumbled feta for a saltier finish.
• Add herbs: finish with chopped basil or chives instead of parsley.
• Serve with grains: add cooked rice or couscous alongside for a more substantial meal.

Common mistakes to avoid

• Peeling into the core: the seeded centre can make the ribbons watery; stop when you reach it and discard it.
• Overcooking the courgettes: they may release liquid and lose their shape; remove them from the heat once softened.
• Burning the garlic: it cooks quickly; stir it for 1 minute and then take the pan off the heat.
• Adding the topping too early: the cheese mixture is meant to heat through at the end; add it after the courgettes soften.
• Starting without cooked chicken: the method gives no grilling time; have the chicken grilled and ready before plating.

How to store

Refrigerate leftovers in a covered container and use within 2 days. Reheat gently in a pan until hot, taking care not to cook the courgettes for too long.

Frequently asked questions