Spicy chicken & bean stew
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- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 6
This hearty, satisfying one-pot is low fat and easy on the washing up
| Highlight | Nutrient | Unit |
|---|---|---|
| kcal | 366 | |
| low in | fat | 11g |
| saturates | 5g | |
| carbs | 30g | |
| sugars | 12g | |
| fibre | 9g | |
| protein | 38g | |
| salt | 2.45g |
Ingredients
- 1¼ kg chicken thighs and drumsticks (approx. weight, we used a 1.23kg mixed pack)
- 1 tbsp olive oil
- 2 onions, sliced
- 1 garlic clove, crushed
- 2 red chillies, deseeded and chopped
- 250g frozen peppers, defrosted
- 400g can chopped tomatoes
- 420g can kidney beans in chilli sauce
- 2 x 400g cans butter beans, drained
- 400ml hot chicken stock
- small bunch coriander, chopped
- 150ml pot soured cream and crusty bread, to serve
Method
- STEP 1
Pull the skin off the chicken and discard. Heat the oil in a large casserole dish, brown the chicken all over, then remove with a slotted spoon. Tip in the onions, garlic and chillies, then fry for 5 mins until starting to soften and turn golden.
- STEP 2
Add the peppers, tomatoes, beans and hot stock. Put the chicken back on top, half-cover with a pan lid and cook for 50 mins, until the chicken is cooked through and tender.
- STEP 3
Stir through the coriander and serve with soured cream and crusty bread.
Goes well with
Recipe from Good Food magazine, September 2011
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