Chicken and bean stew

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Chicken and bean stew
Serves 4
1 1/2 tbsp olive oil
750g chicken thighs
Salt and black pepper
2 onions, finely chopped
1 red pepper, sliced
2 tsp dried oregano
1 red chilli, finely chopped
2 garlic cloves, crushed
1 tbsp tomato purée
400g tin of chopped tomatoes
200ml chicken stock
400g tin of kidney beans, rinsed and drained
10g fresh coriander, roughly chopped

To serve
Couscous or rice
  1. Heat the oil in a deep-sided pan over a medium-high heat. Season the chicken thighs and cook skin-side down for five minutes until crisp. Flip them over and cook for a further 2-3 minutes. Transfer to a plate and set aside.
  2. In the same pan, cook the onions and pepper for five minutes, stirring occasionally. Stir in the oregano, chilli, garlic and tomato purée and cook for 1-2 minutes. Stir in the tomatoes and stock and bring to a simmer.
  3.  Nestle the chicken thighs into the sauce, along with any juices from the plate. Bring to a boil, then cover the pan, turn the heat to medium-low and simmer for 20-25 minutes or until the chicken is completely cooked throughout.
  4.  Add the beans and simmer for five minutes to thicken. Season to taste.
  5. Serve with couscous or rice, topped with some chopped fresh coriander.

Test Kitchen Tip: If you prefer, lift the cooked chicken from the pan after Step 4 and transfer to a board. Remove the skin and bones, shredding the meat with two forks. Stir the meat back into the sauce along with the beans.


Per serving: 544kcals, 24.9g fat (8.1g saturated), 16.7g carbs (7.4g sugars), 62g protein, 4.7g fibre, 0.53g sodium