Perfect for packed lunches, too, this recipe is full of goodness and flavour.
Ingredients
Serves 2 (each bowl contains approx 540 kcal)
- 2 skinless and boneless chicken fillets
- 1 small onion
- 2 green peppers
- 400g tin chopped tomatoes
- 1 garlic clove
- 400g tin black beans (240g drained)
- ½ tsp paprika (2.5g)
- ½ tsp ground cumin (2.5g)
- pinch of salt (optional)
- 1 tsp crushed red chillies (5g - optional)
- 200g leftover cooked wholegrain rice (or you could use microwaveable sachet if short of time)
- 30g Cheddar cheese
- 2 tsp soured cream (10g - optional)
Method
- Preheat the oven to 170C / 325F / gas mark 3. Using a small sharp knife, cut the chicken into bite-sized pieces. Then cut the onion in half and peel off the skin, then put each half on a chopping board and cut into slices, keeping the root intact.
- Then make 2 horizontal cuts one above the other and finally, chop down across the width of the onion.
- Cut the peppers in half and remove the seeds and core with a teaspoon, then finely chop into dice.
- Peel the garlic and then use a garlic crusher or grate the garlic clove on the fine side of the box grater.
- Drain the black beans into a sieve and then rinse well under cold running water.
- Place the tomatoes, peppers, onion, garlic, paprika, cumin with the salt and crushed chilli, if using in a casserole dish. Stir in the chicken until well combined and cover with a lid. Place in the oven for 1 hour or until the chicken is completely tender.
- Fold in the cooked rice with the black beans and continue to cook until heated through. Grate the Cheddar cheese. Then divide the spicy chicken & rice into bowls and scatter over the Cheddar cheese and add a dollop of the sour cream, if liked.
Prepare Ahead
This recipe works brilliantly in the slow cooker simply cook the chicken on low for 4 hours. Once the chicken has been shredded fold back in the beans and rice and allow to warm through.
Serve as described above. It can be made up to 3 days in advance and its flavour will only improve the longer it is kept. Simply cool down completely and put into an airtight container in the fridge within 2 hours and keep until needed, then reheat once in the microwave or in a saucepan on the hob over a gentle heat. Finish off with the cheese and the sour cream, if using. Bring a spoon if transporting.
