Good Housekeeping Calorie Counter Cookbook by Good Housekeeping Institute

Author:Good Housekeeping Institute
Language: eng
Format: mobi, epub
ISBN: 9781910496404
Publisher: Pavilion Books Company Limited
Published: 2015-01-05T08:00:00+00:00

Mexican Chicken Stew

Preparation time 15 minutes • Cooking time about 30 minutes • Serves 4 • Per Serving 375 calories, 8g fat (of which 2g saturates), 41g carbohydrates, 36g protein, 5g fibre, 2g salt

1 tbsp olive oil

1 onion, finely sliced

3 skinless chicken breasts, cut into finger-sized strips

1 green pepper, seeded and diced

1–1½ tsp chipotle paste, to taste (see Cook’s Tip)

1 litre (1¾ pints) chicken stock

100g (3½oz) easy-cook rice, washed

410g can black-eyed beans, drained and rinsed

a large handful of fresh coriander, roughly chopped

salt and freshly ground black pepper

1. Heat the oil in a large pan and fry the onion gently for 10 minutes or until softened. Add the chicken and green pepper and continue to fry for 5 minutes. Stir in the chipotle paste, stock and rice.

2. Bring the mixture to the boil, then reduce the heat and simmer for 15 minutes or until the rice is tender. Stir in the beans and most of the coriander. Check the seasoning.

3. Divide the soup among four bowls, garnish with the remaining coriander and serve.

GOES WELL WITH...

a dollop of low-fat soured cream and low-fat guacamole (to stir through)

COOK’S TIP

The chipotle paste adds wonderful smokiness to this easy and filling stew. If you have trouble finding it, substitute with a seeded and finely chopped green chilli.

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