Chicken and black bean chilli
This simple chicken dinner – packed with caramelised onions and peppers – gets its heat from cajun spices and finely diced red chilli.
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
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.
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.
Meanwhile, wash the rice and cook to pack instructions; drain.
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.
Divide the rice between 4 bowls and top with the chilli. Serve with the yogurt, Cheddar, spring onions and coriander.