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Recipes · From our archive

Roasted Red Pepper Peri-Peri Marinade

CMCordialis Msora-Kasago
· 1 min read

Photo: Daniel Torobekov

Written in 2014, 12 years ago. Food science changes, so check newer advice before you change your routine.

Nutritional Balance

Balanced Meal Nutrition Profile

Estimated nutrient density and satiety balance per serving against daily wellness targets.

  1. Dietary Fiber SupportDigestive wellness 38% daily goal
  2. Satiety DurationFullness without crashes 4.5 hours
  3. Blood Sugar StabilityLow glycemic curve Steady curve
  4. Prep SimplicityWeeknight ease Practical prep

Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.

Ingredients

1 large red bell pepper
1 1/2 teaspoons olive oil
6 cloves garlic
2 tablespoons sun-dried tomatoes, chopped
1 teaspoon peri-peri* spice, ground (use less for milder flavor)
1 tablespoon fresh oregano, stems removed
3 tablespoons white wine vinegar
1 1/2 tablespoons lemon juice
2 tablespoons lime juice
1 teaspoon olive oil
1 teaspoon salt
8 6-ounce chicken breasts

Directions

  1. Preheat grill to 450°F.
  2. Wash pepper, split open, remove the seeds and white membranes. Drizzle lightly with ½ teaspoon olive oil. Place skin up on a tray and roast until slightly charred. Then remove the pepper and let it cool.
  3. Place garlic on tray and roast until soft and aromatic. Set aside to cool.
  4. Combine all ingredients in a food processor and puree to a thick paste. Add marinade to chicken. For best flavor, marinate overnight.

Cooking Note

  • Peri peri peppers, also known as African bird’s eye chilies, are a popular ingredient in African cooking. Cayenne pepper is a suitable substitute.

Nutrition Information

Serves 8 (Serving size : 1 tablespoon)

Calories 82; Total fat 9g; Sat. fat 1g; Chol. 12mg; Sodium 55mg; Carb. 1g; Fiber 0g; Sugars 0g; Protein 0g; Potassium 23mg; Phosphorous 7mg

Cordialis Msora-Kasago

Cordialis Msora-Kasago, MA, RD, is National Spokesperson for the Healthy Nutrition Academy and a California-based registered dietitian of Zimbabwean descent. She is passionate about African diets and the prevention of chronic diseases. Read her blog, The African Pot Nutrition. Follow her on Facebook and Twitter.