This dish can be served with new potatoes, oven baked sweet potatoes, chick pea pasta, whole wheat pasta, quinoa or roasted butternut squash (note this will alter the nutritional values at the bottom of the recipe by increasing the carbohydrate content.

Ingredients:

  • 4 chicken thighs (remove skin) Rapeseed oil
  • Salt & pepper
  • 1 tsp rapeseed oil
  • 1 red onion, roughly chopped
  • 1 garlic clove, crushed
  • 1 tsp ground coriander
  • 1 tsp smoked paprika
  • 1/2 tsp chili powder
  • 1/2 tsp cinnamon
  • 1/2 yellow pepper, roughly chopped 1/2 red pepper, roughly chopped
  • 1 tbsp tomato paste
  • 1 can chopped tomatoes
  • Juice and zest of half a lime
  • Water
  • handful of coriander, roughly chopped
  • 1 tin mix beans, drained and washed

Methods:

  1. Heat the oil in a large pan before adding the onion. Fry the onions over a medium heat for a couple of minutes until soft then add the garlic. Cook for a further 2 minutes before adding the ground coriander, paprika, chilli powder and cinnamon.
  2. Cook off the spiced for 1 minute, continuously stirring to ensure they do not burn. If the mixture gets too dry, add a little tap water. Add the peppers and coat in the spices before spooning in the tomato paste – cooking for a further minute. Pour in the chopped tomatoes along with the juice and zest of 1/2 lime.
  3. Fill the empty chopped tomatoes can 3/4 of the way with water and add to the pan. Simmer over a medium heat for 10 minutes whilst preparing the chicken.
  4. Brush the chicken thighs with a little rapeseed oil and season with salt and pepper. In a hot frying pan, brown the outside of the thighs then preheat the oven to 200C/Gas 6.
  5. Add the fresh coriander and mixed beans to the stew and spoon into a ovenproof casserole dish. Place the browned chicken on the surface of the bean stew and cook in the oven for 25 – 30 minutes, until the chicken is cooked through.
  6. Serve with sour cream (optional) and extra lime and coriander.

Nutritional’s:

 

Screenshot 2018-11-26 at 22.53.30

Posted by Neil Armstrong

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