Chicken & mixed bean stew

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: