CHICKEN, KALE AND BEAN STEW
cals 216 fat 12g protein 15g carbs 13g serves 8-10
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
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.