MAY HARVEST
Bell peppers Bright, tangy and versatile, bell peppers are a firm favourite in lots of Mediterranean dishes. Yellow and orange peppers are generally the sweetest, while green ones have a more bitter flavour. Just one pepper typically contains all the vitamin C you need in a day. For speedy summer comfort food, toss strips of charred pepper with softened red onion, cooked tagliatelle, sliced chilli and a drizzle of olive oil. Dot with ricotta and scatter with basil.
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C H A RG RI L L E D C H I C K E N & PEPPER SANDWICH Makes 4 DF freeze pepper sauce only Takes 35 mins Cost per serve £1.63
2 chicken breasts (about 300g) 70g artichoke antipasti from a 285g jar, drained and sliced 70g pack rocket
1 Preheat the grill to high. Put the pepper and tomato skin-side up on a baking tray. Add the garlic and grill for 5 mins or until the skins are blackened and blistered. Remove and leave to ÉÉ» ¢É ¢ ô Á«ÂÛ ã¨ Â Ô » É Â discard the skins. 2 Preheat the oven to gas 4, 180°C, fan 160°C. Roughly chop the grilled veg and toasted bread, then put in a food processor with the vinegar, paprika and 1 tbsp olive oil; pulse to a rough paste. Heat the ciabatta in the oven for 5-10 mins until warmed through and crisp on the outside. 3 Meanwhile, put the chicken between Û¨ ãÛ É¢ »«Â£ »Á  èÛ É»»«Â£ pin to bash to a thickness of roughly
1cm. Place a griddle pan over a medium-high heat and brush with Ω tbsp oil. Dust the chicken with the paprika and a little seasoning, then griddle for 4 mins each side until lightly charred and cooked through. Set aside to rest for 3 mins, then slice each breast into 4 pieces. 4 Cut the ciabatta in half and spread the pepper sauce over the base. Top with the chicken, artichoke, rocket and ciabatta lid. Cut into 4 to serve. Each sandwich contains Energy
Fat
Saturates
Sugars
Salt
1460kJ 347kcal 17%
11g 15%
2g 9%
5g 6%
1.3g 22%
of the reference intake. See page 8. Carbohydrate 36g Protein 26g Fibre 4g High in protein; low in saturates; rich in vitamin C; source of vitamin B3; source of vitamin B6
1 red pepper, halved 1 large tomato, halved 1 large garlic clove, skin on 10g bread, toasted Ω tbsp white wine vinegar º tsp paprika, plus extra for dusting 1Ω tbsp olive oil stonebaked ciabatta loaf (about 260g)
For more delicious bell pepper recipes, visit tesco.com/realfood 17