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.

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

Serves 4 | 10 mins to prepare and 35 mins to cook | 694 calories per serving | Freezable

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.

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