Spicy chicken with rice & beans

10-30 minutes 2 servings 3 of 5-a-day 600 kcal or less budget recipes chicken and rice fibre iron mains meals for two rice and peas spicy chicken recipe vitamin c

N/A

Source

Ingredients

515g pack skinless, boneless chicken thigh (6 thighs)

1 tsp paprika or smoked paprika

1 tsp ground cumin

1 tsp ground coriander

generous pinch of chilli flakes

2 tbsp olive oil

1 onion , halved and thinly sliced

2 garlic cloves , finely chopped

1 tbsp sugar

250g passata

100ml chicken stock or water

1 tbsp white wine vinegar

1 red, orange or yellow pepper , deseeded and roughly chopped

175g basmati rice

400g can kidney bean , drained and rinsed

few tbsp low-fat natural yogurt , to serve

Method

Cut 2-3 slashes in each chicken thigh, sprinkle the spices over and turn to coat. If you have time, cover and leave to marinate at room temperature for 2 hrs, or overnight in the fridge.

Heat half the oil in a large pan. Add the onion and cook for 4 mins. Stir in the garlic and cook for 30 secs more. Remove with a slotted spoon and set aside.

Add the remaining oil to the pan and sprinkle over the sugar. Cook over a medium heat until the sugar begins to caramelise. When it turns dark brown, add the chicken and cook for 4 mins, turning. Pour in the passata, stock and vinegar, then add the pepper, onion and garlic. Season and stir. Bring to the boil, reduce the heat, cover and simmer for 25 mins, stirring occasionally.

Meanwhile, put the rice in a saucepan, cover with water and add salt. Bring to the boil and cook for 10-12 mins. Drain and return half to the pan with half the kidney beans, then cover. (Run the other half of the rice under cold water, drain and leave until cold, then mix with the remaining kidney beans. Chill in a container for Thursday’s recipe.).

Serve the chicken with the rice and beans, and spoonfuls of natural yogurt.