mexican chicken stew

easy; low fat; low cal; 2 of 5 a day; good for you; freezeable

serves 4; prep 20 mins; cook 25 mins

1 tbsp vegetable oil
1 medium onion, finely chopped
3 garlic cloves, finely chopped
½ tsp dark brown sugar
1 tsp chipotle paste
400g can chopped tomatoes
4 boneless, skinless chicken breasts
1 small red onion, sliced into rings
few coriander leaves
corn tortillas or rice, to serve

Heat the oil in a medium pan. Add the chopped onion and cook for 5 mins or until softened and starting to turn golden, adding the garlic for the final min. Stir in the sugar, chipotle paste and tomatoes. Add the chicken, spoon over the sauce and simmer gently for 20 mins until the chicken is cooked (add a splash of water if the sauce gets too dry).

Remove the chicken and shred with 2 forks, then stir back into the sauce. Scatter with a little red onion and coriander. Serve with the remaining onion and tortillas or rice.

per serving 203 kcals, protein 35g, carbs 6g, fat 5g, sat fat 1g, fibre 2g, sugar 4g, salt 0.37g

 
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