Spicy Chicken and Bean Stew

Serves 6

  • 1.25kg chicken thighs & drumsticks
  • 1 tbsp olive oil
  • 2 onions, sliced
  • 1 garlic clove, crushed
  • 2 red chillies, deseeded and chopped
  • 250g frozen peppers, defrosed
  • 400g can of chopped tomatoes
  • 420g can of kidney beans in chilli sauce
  • 2x 400g of butter beans, drained
  • 400ml reduced-sodium chicken stock, hot
  • A small bunch of coriander, chopped
  • 100ml low-fat creme fraishe
  • Crusty bread (to serve)

Method

  1. Pull skin off the chicken and disguard. Heat the oil in a large casserole dish, brown the chicken all over, then remove with slotted spoon.
  2. Tip in the onions, garlic and chillies, then fry for 5 minutes until starting to soften and turn golden. Add the pepppers, tomatoes, beans and hot stock.
  3. Put the chicken back on top, half-cover with a pan lid and cook for 50 minutes, until the chicken is cooked through and tender.
  4. Stir through the coriander and serve with low fat creme fraische and crusty bread, mashed potato or rice.

Nutitional value per serving:

  • Energy: 525kcal
  • Total Fat: 29g
  • Saturated Fat: 7.7g
  • Salt: 0.43g
  • Dietary Fibre: 4.5g
  • Sugars: 3.1g