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Chicken and black bean chilli recipe

Chicken and black bean chilli recipe

6 ratings

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
  • 10 mins to prepare and 35 mins to cook
  • 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
If you don't have chopped tomatoes, chop up a tin of plum tomatoes instead

Each serving contains

  • Energy

    2905kj
    694kcal
    35%
  • Fat

    31g 44%
  • Saturates

    11g 54%
  • Sugars

    13g 15%
  • Salt

    2.5g 41%

of the reference intake
Carbohydrate 67g Protein 37.8g Fibre 10g

Method

  1. 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.
  2. 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.

  3. Meanwhile, wash the rice and cook to pack instructions; drain. 

  4. 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.

  5. Divide the rice between 4 bowls and top with the chilli. Serve with the yogurt, Cheddar, spring onions and coriander.

See more Chicken recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

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.


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