Chicken and black bean chilli

• 份量: 4 servings
• 准备时间: 10 minutes
• 总时间: 45 minutes

配料

1 tbsp vegetable oil

750g pack chicken thighs

2 onions, finely diced

1 red pepper, sliced

2 tbsp Cajun seasoning

1 red chilli, finely diced

2 garlic cloves, crushed

1 tbsp tomato purée

400g tin chopped tomatoes

1 reduced-salt chicken stock cube, made up to 200ml

400g tin black beans, rinsed and drained

200g long-grain rice

4 tbsp low-fat natural yogurt

50g lighter Cheddar, grated

2 spring onions, sliced

10g fresh coriander, roughly chopped

步骤

Heat the oil in a lidded pan over a medium-high heat. Season the chicken and fry, skin-side down, for 5 mins until crisp. Flip and fry for 2-3 mins more; transfer to a plate.

Fry the onions and pepper in the leftover oil for 5 mins, stirring occasionally, then stir in the spice mix, chilli, garlic and tomato purée; cook for 1 min more. Stir in the tomatoes and stock and bring to a simmer. Nestle the chicken back into the sauce with any of its juices. Cover and simmer over a medium- low heat for 20-25 mins until the chicken is cooked through. WATCH: How to reach simmering point Play Video We value your privacy We use cookies to help give you the best experience on our site. By playing this video, you're consenting to receive third party privacy-enhanced cookies. Accept all cookies

Meanwhile, wash the rice and cook to pack instructions; drain.

Lift the cooked chicken from the pan and remove the skin and bones, shredding the meat with 2 forks. Stir the meat into the sauce with the beans; simmer for 5 mins to thicken. Season with pepper.

Divide the rice between 4 bowls and top with the chilli. Serve with the yogurt, Cheddar, spring onions and coriander.

营养

• 卡路里: 694
• 总脂肪: 31 g
• 饱和脂肪: 11 g
• 总碳水化合物: 67 g carbohydrate
• 膳食纤维: 10 g fibre
• 总糖: 13 g
• 蛋白质: 37.8 g