Paprika chicken & peppers with creamy mash
Tender chicken thighs in a garlicky tomato and paprika sauce, with sweet capsicum and olive-oil potato mash.
At a glance
All meals · 25 minutes active preparation · 55 minutes total · meal
Method range: 4–4 servings.
Contains: milk. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1833 kJ
- Protein
- 36.7 g
- Carbs
- 34.5 g
- Fat
- 15.2 g
- Iron
- 3.5 mg
- Calcium
- 104.9 mg
- Folate
- 181.0 µg
- Vitamin C
- 221.3 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 4 servings. Changing the batch size keeps the per-serving nutrition the same.
- Boneless skinless chicken thighs, raw600 g
- Potatoes, peeled, raw800 g
- Red capsicum, trimmed300 g
- Brown onion, peeled150 g
- Garlic, peeled12 g
- Canned tomatoes, no added salt, including juice400 g
- Sweet paprika8 g
- Dried oregano2 g
- Olive oil: 25 g sauce, 10 g mash35 g
- Full-cream milk150 g
- Iodised salt: 3 g sauce, 2 g mash5 g
- Ground black pepper1 g
- Lemon juice15 g
- Water for sauce100 g
Method
- Cut potatoes into 3 cm pieces. Cover with cold unsalted water in a saucepan, bring to the boil and simmer for 15–20 minutes until easily pierced. Meanwhile, slice onion and capsicum, mince garlic and cut each chicken thigh into three large pieces. Keep raw-chicken utensils separate from ready-to-eat food.
- Heat 15 g oil in a large deep frying pan over medium-high heat. Pat chicken dry and brown in two batches for about 3 minutes per side; it will finish cooking in the sauce. Transfer to a plate. Add the remaining 10 g sauce oil and cook onion and capsicum over medium heat for 7–8 minutes, stirring, until softened.
- Add garlic, paprika and oregano and stir for 20–30 seconds without scorching. Immediately add canned tomatoes with their juice, 100 g water, 3 g salt and pepper. Break up the tomatoes, scrape the pan base and return chicken and its juices. Cover partially and simmer gently for 15–20 minutes, until chicken reaches at least 75°C in the thickest pieces. If thin, uncover for the last 5 minutes; the sauce should coat a spoon.
- Drain the tender potatoes well and leave in the warm empty saucepan off the heat for 1 minute to steam dry. Warm the milk, then mash it into the potatoes with 10 g oil and 2 g salt. Mash by hand until smooth; do not blend.
- Stir lemon juice into the chicken sauce off the heat. Divide mash, chicken and all the pepper sauce between four plates. If the chicken needs longer, keep the mash covered on very low heat and stir before serving.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1833 kJCooking estimate incomplete | — | |
| 36.7 gCooking estimate incomplete | — | |
| 15.2 gCooking estimate incomplete | — | |
| 6.4 gCooking estimate incomplete | 26%AI · reported contribution only | |
| 34.5 gCooking estimate incomplete | — | |
| 105 mgCooking estimate incomplete | 10%RDI · reported contribution only | |
| 64 µgCooking estimate incomplete | 43%RDI · reported contribution only | |
| 3.5 mgCooking estimate incomplete | 20%RDI · reported contribution only | |
| 0.75 µgCooking estimate incomplete | 31%RDI · reported contribution only | |
| 181 µgCooking estimate incomplete | 45%RDI · reported contribution only | |
| 221.3 mgCooking estimate incomplete | 492%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Original quantified recipe reviewed for flavour, method, portion size and ingredient mapping. Timings are estimates; use stated doneness cues. Check actual product labels for allergens. Cross-contact is not assessed.
MorselMetrics kitchen ideas · MorselMetrics original recipe content
Original recipe development for MorselMetrics. Nutrition calculated from attributed food-composition sources.
Calculation assumptions & recipe adaptations
Estimated from specified weighed edible ingredients using existing AFCD records. Rice and lentils are weighed dry; canned tomatoes include their juice; eggs exclude shells. All measured oil, salt, sauces and rendered cooking fat are counted. Cooking losses, discarded water and residues are unmeasured; missing nutrients remain unknown. Brands and substitutions change the estimate. No unlisted accompaniments are included.
- Boneless skinless chicken thighs, raw: Whole-recipe edible weight.
- Potatoes, peeled, raw: Whole-recipe edible weight.
- Red capsicum, trimmed: Whole-recipe edible weight.
- Brown onion, peeled: Whole-recipe edible weight.
- Garlic, peeled: Whole-recipe edible weight.
- Canned tomatoes, no added salt, including juice: Whole-recipe edible weight.
- Sweet paprika: Whole-recipe edible weight.
- Dried oregano: Whole-recipe edible weight.
- Olive oil: 25 g sauce, 10 g mash: Whole-recipe edible weight.
- Full-cream milk: Whole-recipe edible weight.
- Iodised salt: 3 g sauce, 2 g mash: Whole-recipe edible weight.
- Ground black pepper: Whole-recipe edible weight.
- Lemon juice: Whole-recipe edible weight.
- Water for sauce: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Boneless skinless chicken thighs, raw: Chicken, thigh, lean flesh, raw
- Potatoes, peeled, raw: Potato, pale skin, peeled, raw
- Red capsicum, trimmed: Capsicum, red, fresh, raw
- Brown onion, peeled: Onion, mature, brown skinned, peeled, raw
- Garlic, peeled: Garlic, peeled, fresh, raw
- Canned tomatoes, no added salt, including juice: Tomato, whole, canned in tomato juice, no added salt, undrained
- Sweet paprika: Paprika, dry powder
- Dried oregano: Oregano, dried
- Olive oil: 25 g sauce, 10 g mash: Oil, olive
- Full-cream milk: Milk, cow, fluid, regular fat (~3.5%)
- Iodised salt: 3 g sauce, 2 g mash: Salt, table, iodised
- Ground black pepper: Pepper, black, ground
- Lemon juice: Juice, lemon
- Water for sauce: Water, tap