Menu Cart (0)

"Mexican" Chicken Casserole



Firstly, it's Mexican in quotes because I have not used Pinto beans but a substitute as I could only get dried pinto beans and didn't have time to cook them. So I used a tin of mixed beans from Sainsbury's (flageolet,cannellini, adzuki). Feel free to try out other kinds of beans. I used about 200g of drained beans, 600g of chicken breast, and added about 70g of rice. So the recipe as described here will make about 4 portions (Guys, Cutting) - including your protein and carbs (the beans contribute to the protein and carbs allowance).

Ingredients:


- 600g boneless chicken breast 


- About 200g drained beans 


- 1 large onion - chopped 


- 1 red pepper - chopped 


- 1 yellow pepper - chopped 


- 10 cherry tomatoes cut into quarters


- 4 cloves of garlic 


- 1 teaspoon dried oregano 


- 1 teaspoon chilli powder (to taste)


- spoonful of olive oil or coconut oil


- salt and fresh black pepper to taste 


- fresh coriander 


- 70g wholegrain rice


- Spoonful of 0% fat plain yogurt


Method: 




    • - Cook the rice separately in advance, while preparing the other ingredients

    • - Heat oven to 180C or Gas Mark 4

    • - Cut the chicken breasts into bite size pieces

    • - Chop the peppers and onion

    • - Chop or crush the garlic

    • - In a non-stick pan, heat a little oil over a medium heat

    • - Add the onion, peppers, garlic, chicken, oregano, chilli, pepper and salt to the pan

    • - Turn frequently and cook until the chicken is slightly browned

    • - Add the tomatoes and cook over a lower heat for 5 mins

    • - Add the beans and cooked rice and simmer over a low heat for a further 5 minutes

    • - Add chopped coriander and transfer to oven proof dish, cover and cook in oven for about 30 minutes

    • - Serve when ready, with a spoonful of 0% fat yogurt