Sauté means high heat and a short time. Do not get the pan hot enough and the chicken releases its liquid and poaches, and there is no sauté. The second rule is not to crowd the pan; too much in it at once drops the temperature.
Ingredients
For the sauté
Method
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Heat the pan
Put the olive oil in a wide pan and get it properly hot. It should be close to smoking.
-
Brown the chicken
Add the chicken strips and leave them for 2 minutes without stirring, then turn them and cook for 4 minutes more.
-
Add the onion
Add the onion and garlic and cook for 2 minutes.
-
Add the peppers
Add the peppers and cook for 3 minutes, so they stay firm.
-
Add the tomato and paste
Add the tomato paste and tomato and cook for 4 minutes.
-
Season
Add the salt, pepper and oregano and take off the heat.
Tips
- Do not touch the chicken for two minutes after it goes in; stirred before the surface sets, it gives up liquid.
- If the pan is small, cook in two batches. A crowded pan poaches rather than sautés.
- Add the peppers at the last minute; them staying firm is the character of a sauté.
Nutrition
285
kcal
32 g
Protein
12 g
Fat
13 g
Carbs
7 g
Sugar
3 g
Fibre
Values are per serving and approximate.