Low fat Caribbean chicken recipe
information
Calories per serving 355. Takes 30 minutes to prepare, 35 minutes to cook
ingredients
2 teaspoons sunflower oil
400 g (14 oz) skinless chicken thighs
1 teaspoon chilli flakes
1 teaspoon Caribbean seasoning
1 onion, chopped
2 garlic cloves, crushed
1 red pepper, de-seeded and diced
1 green pepper, de-seeded and diced
350 g (12 oz) sweet potatoes, peeled and diced
4 celery sticks, sliced
300 ml (10 fl oz) chicken stock
400 g can of chopped tomatoes
100 ml (3 1/2 fl oz) red wine
300 g (10 1/2 oz) canned red kidney beans, drained and rinsed
2 tablespoons chopped fresh coriander
400 g (14 oz) skinless chicken thighs
1 teaspoon chilli flakes
1 teaspoon Caribbean seasoning
1 onion, chopped
2 garlic cloves, crushed
1 red pepper, de-seeded and diced
1 green pepper, de-seeded and diced
350 g (12 oz) sweet potatoes, peeled and diced
4 celery sticks, sliced
300 ml (10 fl oz) chicken stock
400 g can of chopped tomatoes
100 ml (3 1/2 fl oz) red wine
300 g (10 1/2 oz) canned red kidney beans, drained and rinsed
2 tablespoons chopped fresh coriander
method
1. Heat the sunflower oil in a large non stick saucepan and add the chicken thighs. Cook them for 5 minutes, turning them halfway through, and then sprinkle in the chilli flakes and Caribbean seasoning.
2. Add the onion, garlic, peppers, sweet potatoes and celery to the pan, and mix well. Add the chicken stock, tomatoes and wine, and bring to the boil. Reduce the heat, cover and simmer for 30 minutes.
3. Add the kidney beans and cook for a further 5 minutes. Scatter with chopped fresh coriander just before serving. tip: Caribbean seasoning is now widely available; you can even find supermarket own brand varieties.
try this: Add a few extra chilli fakes to this dish if you like your food extra spicy.
2. Add the onion, garlic, peppers, sweet potatoes and celery to the pan, and mix well. Add the chicken stock, tomatoes and wine, and bring to the boil. Reduce the heat, cover and simmer for 30 minutes.
3. Add the kidney beans and cook for a further 5 minutes. Scatter with chopped fresh coriander just before serving. tip: Caribbean seasoning is now widely available; you can even find supermarket own brand varieties.
try this: Add a few extra chilli fakes to this dish if you like your food extra spicy.
serving amount
serves 4
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