FROZEN ASSETS

Make a batch of Barney Desmazery’s Mexican-inspired chilli, which can be easily doubled and kept in the freezer

Batch-cook a one-pan chilli con carne

Pulled chicken & black bean chilli

This is my go-to family recipe using a pack of chicken thighs. Shredding the meat makes it go further and the black beans bulk it out, so there’s plenty to go around. This is one of those meals that my kids think of as a kind of ‘takeaway’ treat without realising just how healthy it is.

SERVES 4 PREP 10 mins COOK 1 hr EASY ❄

2 tbsp sunflower oil

2 onions, sliced

4 boneless, skinless chicken thighs 3 garlic cloves, finely chopped 1 tbsp oregano

1 tsp cumin seeds

3 tbsp chipotle in adobo or 1 tsp

chipotle paste

350g passata

½ chicken stock shot or cube 400g can black beans, drained

but not rinsed

½ lime, juiced cooked rice or tortillas, coriander, feta, lime wedges and chopped red onion, to serve (optional)

1 Heat the oil in a shallow saucepan or casserole dish with a lid. Tip in the onions and cook over a mediumlow heat for 5 mins until softened. Add the chicken and turn up the heat to medium. Stir in the garlic, a small pinch of sugar, the oregano, cumin seeds and some seasoning. Cook for a couple of minutes, then add the chipotle and cook for a few minutes more. Pour in the passata, 100ml water and add the stock. Season and bring to a simmer.

2 Cover with a lid and cook for 40-50 mins, stirring occasionally, until the chicken is tender. Shred the chicken into the sauce using two forks, then stir through the beans. Simmer for 5 mins more, then turn off the heat. Squeeze in the lime juice. Can be kept chilled for three days and frozen for up to two months. Defrost thoroughly and reheat. Serve with rice or tortilla wraps, and some coriander, feta, lime wedges and red onion on the side, if you like.

GOOD TO KNOW fibre • 2 of 5-a-day

PER SERVING 256 kcals • fat 10g • saturates 2g •

carbs 18g • sugars 8g • fibre 7g • protein 19g • salt 0.9g