Mexican chicken stew with toasted corn salsa

Mexican chicken stew with toasted corn salsa recipe

414 ratings

See method

  • Serves 4
  • 10 mins to prepare and 30 mins to cook
  • 330 calories / serving
  • Healthy

Ingredients

  • 1½tbsp olive oil
  • 1 x 431g pack chicken fillets, roughly chopped
  • 1 onion, sliced
  • 1 red pepper, chopped
  • 1 garlic clove, chopped
  • 1tsp tomato purée
  • 1tsp mild chilli powder
  • ½tsp ground cumin
  • 400g tin chopped tomatoes
  • 1 x 400g tin kidney beans
  • 75g (3oz) frozen sweetcorn
  • 1 small avocado, peeled and chopped
  • 2 spring onions, sliced
  • ½ lime, zested and juiced
  • handful coriander, chopped

Each serving contains

  • Energy

    1380kj
    330kcal
    16%
  • Fat

    11g 16%
  • Saturates

    2g 10%
  • Sugars

    12g 13%
  • Salt

    1g 17%

of the reference intake
Carbohydrate 25.5g Protein 33.4g Fibre 9.2g

Method

  1. Heat ½ tbsp oil in a pan. Cook the chicken for a few minutes until lightly browned. Remove from the pan. Heat another ½ tbsp oil and fry the onion for 3 minutes. Stir in the pepper and cook for 2 minutes until soft. Stir in the garlic and tomato purée. Sprinkle over the spices and stir, then add the tomatoes and beans. Simmer for 10 minutes. Add the chicken and cook for 10 minutes. Cut into a thick portion and check that it is cooked through, with no pink showing.
  2. Heat the remaining oil in a small frying pan. Cook the sweetcorn for a couple of minutes until lightly browned. Spoon the chicken into bowls. Scatter over the toasted corn, avocado and spring onions. Sprinkle over the lime zest, juice and coriander to serve.

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Homeand view the full Food safety at home video.

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