CHICKEN, KALE AND BEAN STEW

cals 216 fat 12g pro­tein 15g carbs 13g serves 8-10

Women's Health (UK) - - EAT SMART -

IN­GRE­DI­ENTS

2 tbsp ex­tra vir­gin olive oil • 6 chicken thigh fil­lets, cut into chunks • 2 large onions, sliced • 5 gar­lic cloves, sliced • 3 sticks of cel­ery, sliced • 2 medium car­rots, peeled and diced • 1½ tbsp sweet pa­prika • 1 tbsp hot pa­prika • 1 tsp cayenne pep­per • 2 tins toma­toes • 2 tins can­nellini or but­ter beans, drained • 1.5ltr chicken stock •4 bay leaves • a few sprigs of thyme • 1 red pep­per, diced • 180g kale, chopped • salt and pep­per • fresh pars­ley, chopped, to gar­nish

METHOD

1. In a heavy-bot­tomed casse­role dish, heat the oil and brown the chicken on each side, then set aside. Us­ing the same pan, add a lit­tle more oil if needed and sauté the onions, gar­lic, cel­ery and car­rots for 6-8 mins un­til soft­ened.

2. Throw in both pa­prikas and the cayenne and cook for 1-2 mins.

Add a splash of wa­ter if it looks like it’s stick­ing. Chuck in the chicken and toss to coat. Then add the toma­toes, beans, stock, bay leaves and thyme. Bring to the boil, then sim­mer for 30 mins, that’s enough time to belt out the Frozen sound­track – or not, it’s your call.

3. When it’s look­ing fit and smelling great, add the pep­per and kale and cook for a fur­ther 10 mins. Sea­son to taste and scat­ter with pars­ley.

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