Pulled chicken & black bean chilli

Name: Pulled chicken & black bean chilli
Prep time: 10 min
Cook time: 1 h
Total time: 1 h 10 min
Cuisine: Mexican, Latin American, American
Ingredients: 2 tbsp sunflower oil; 2 onions, sliced; 4 boneless, skinless chicken thighs; 3 garlic cloves, finely chopped; 1 tbsp oregano; 1 tsp cumin seeds; 3 tbsp chipotle in adobo or 1 tsp chipotle paste; 350g passata; 1⁄2 chicken stock shot or cube; 400g can black beans, drained but not rinsed; 1⁄2 lime, juiced; cooked rice or tortillas, coriander, feta, lime wedges and chopped red onion, to serve (optional)

2 steps

Prep:10minCook:1h

Make a batch of Mexican-inspired pulled chicken and black bean chilli, which can be easily doubled and kept in the freezer. Serve with rice or tortilla wraps

Updated at: Thu, 17 Aug 2023 09:47:06 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories314.2 kcal (16%)

Total Fat12.1 g (17%)

Carbs19.9 g (8%)

Sugars2.6 g (3%)

Protein28.3 g (57%)

Sodium614.8 mg (31%)

Fiber7.2 g (26%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

2 Tbspsunflower oil

2onions

sliced

4boneless skinless chicken thighs

3garlic cloves

finely chopped

1 Tbsporegano

1 tspcumin seeds

3 Tbspchipotle in adobo

or 1 tsp chipotle paste

350gpassata

0.5chicken stock cube

shot or

400gcan black beans

drained, but not rinsed

0.5lime

juiced

rice

cooked, or tortillas, optional

Instructions

Step 1

Heat the oil in a shallow saucepan or casserole dish with a lid. Tip in the onions and cook over a medium-low heat for 5 mins until softened. Add the chicken and turn up the heat to medium. Stir in the garlic, a small pinch of sugar, the oregano, cumin seeds and some seasoning. Cook for a couple of minutes, then add the chipotle and cook for a few minutes more. Pour in the passata, 100ml water and add the stock. Season and bring to a simmer.

Step 2

Cover with a lid and cook for 40-50 mins, stirring occasionally until the chicken is tender. Shred the chicken into the sauce using two forks, then stir through the beans. Simmer for 5 mins more, then turn off the heat. Squeeze in the lime juice. Can be kept chilled for three days and frozen for up to two months. Defrost thoroughly and reheat. Serve with rice or tortilla wraps, and some coriander, feta, lime wedges and red onion on the side, if you like.

View on BBC Good Food

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