Chipotle chicken
Keep a jar of smoky chipotle chilli paste in your cupboard, to add a kick to a healthy chicken stew
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 20 mins
Cook 30 mins
Low-fat, Super healthy
- Fry the onion and garlic in the oil in a deep, wide frying pan until soft. Add the chipotle paste (use 1 tbsp for a mild flavour and 2 tbsp for a hotter, stronger one). Stir and cook for 1 min, then add the tomatoes and cider vinegar. Bring to a simmer and cook for 10 mins with the lid half on. Stir to make sure it doesn't get too dry.
- Add the chicken and cook for 10 mins or until cooked through, turning once. Scatter with coriander and serve with rice and soured cream.
Variations
The smoky tomato base is also great with prawns, or break in some eggs, cook until set and serve over tortillas for a version of Huevos rancheros.
Chipotle paste
Chipotles are dried, smoked jalapeno chillies. Blended with tomatoes and onions, they make a really convenient paste that can easily be stirred into dishes to add a smoky flavour and kick. Use in marinades or to flavour dips - try stirring into soured cream, starting with just a teaspoon and adding more if you need to. There are different brands to choose from - Discovery is easily available from supermarkets.
Per serving
286 kcalories, protein 42g, carbohydrate 6g, fat 11 g, saturated fat 3g, fibre 2g, sugar 4g, salt 0.64 g
Recipe from Good Food magazine, September 2010.
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http://www.bbcgoodfood.com/recipes/724639/
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 20 mins
Cook 30 mins
Low-fat, Super healthy
Ingredients
- 1 onion , chopped
- 1 garlic clove , sliced
- 2 tbsp sunflower oil
- 1-2 tbsp chipotle paste (see tip, below)
- 400g can chopped tomatoes
- 1 tbsp cider vinegar
- 8 skinless chicken thigh fillets
- small bunch coriander , chopped
- soured cream and rice, to serve
Per serving
286 kcalories, protein 42g, carbohydrate 6g, fat 11 g, saturated fat 3g, fibre 2g, sugar 4g, salt 0.64 g
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