Chicken & black bean stew
Cook’s Tip
If you are running short of time, you can put everything except the cornflour and parsley in a slow cooker without frying it first and simply switch it on. It won’t have quite the same depth of flavour, but you will still have a delicious beef stew.
GFO LC
CHICKEN & BLACK BEAN STEW
PREP 15 MINS
COOK 50 MINS
SERVES 4 (AS A MAIN)
1 Tbsp olive oil
1 small brown onion, finely chopped
2 cloves garlic, crushed
½ red capsicum, cut into chunks
1 Tbsp Mexican-style chilli powder
½ tsp cumin seeds
6 skinless chicken thigh fillets, trimmed of fat, cut into pieces
4 tomatoes, chopped
1 Tbsp tomato purée
300ml salt-reduced chicken stock or gluten-free stock
420g can no-added-salt black beans, rinsed and drained
2 Tbsp drained pickled jalapeños, chopped
½ small bunch coriander, chopped
4 Tbsp reduced-fat natural Greek yoghurt
60g (½ cup) reduced-fat grated vintage cheddar, to serve
1 Heat the oil in a medium saucepan over medium heat. Add the onion and garlic, and cook, stirring occasionally, for 5 minutes or until the onion starts to soften. Add the capsicum and cook, stirring occasionally, for 5 minutes. Add the chilli powder and cumin seeds. Cook, stirring, for 1 minute. Add the chicken and cook, turning occasionally, for 5 minutes or until the chicken changes colour.
This story is from the July-August 2021 edition of Diabetic Living Australia.
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This story is from the July-August 2021 edition of Diabetic Living Australia.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
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