Chicken and black bean chilli recipe
Created by The Tesco Recipes team
This simple chicken dinner – packed with caramelised onions and peppers – gets its heat from cajun spices and finely diced red chilli
See method- Serves 4
- Takes 45 mins
- 694 calories / serving
- Freezable
Ingredients
- 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
Each serving contains
- Energy
- 2905kJ 694.0kcal
- Fat
- 31g
- Saturates
- 11g
- Salt
- 2.5g
- Sugars
- 13g
of the Reference intake
Carbohydrate 67.0gProtein 37.8gFibre 10.0g
Method
- 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.
- 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.
- See more Chicken recipes
Freezing and defrosting guidelines
In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. Always defrost and heat thoroughly before eating. For more tips on freezing and defrosting food, read our article Love Your Freezer.
- For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.
