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Spicy beans with chicken

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Spicy beans with chicken
Spicy beans with chicken
  • 0:40 Prep
  • 0:40 Cook
  • 4 Servings
  • Capable cooks

Ingredients

  • 4 tablespoons Tamar Valley Greek Style Yoghurt, plus extra to serve
  • 4 chicken drumsticks
  • 4 teaspoons mild curry paste
  • 1 tablespoon olive oil
  • 1 onion, very finely chopped
  • 2 garlic cloves, crushed
  • 1 small red chilli, seeded, finely chopped
  • 1 tablespoon grated fresh ginger
  • 1 large Granny Smith apple, peeled, chopped
  • 2 tablespoons mango chutney, plus extra to serve
  • 425g can diced tomatoes, drained
  • 1 tablespoon sultanas
  • 100ml Massel chicken style liquid stock
  • 500g cannellini beans, drained, rinsed

Method

  • Step 1
    Use a sharp knife to score the drumsticks once or twice (to allow the marinade to penetrate).
  • Step 2
    Combine half the yoghurt and half the curry paste in a bowl and spread over the drumsticks. Set aside for 30 minutes to marinate.
  • Step 3
    Preheat oven to 190°C.
  • Step 4
    Place chicken on a lightly greased baking tray and roast for 40 minutes, turning occasionally, until cooked through.
  • Step 5
    Place oil in a frying pan over medium heat. Add the onion and cook for 1 minute until it starts to soften. Add the garlic, chilli and ginger and cook for 1 minute. Add the remaining curry paste and cook for a few seconds to allow flavours to develop. Add remaining ingredients and stir to combine. Simmer gently for 15-20 minutes until reduced and thickened.
  • Step 6
    Serve beans with a chicken drumstick, a dollop of yoghurt and the extra mango chutney.
  • Low carb
  • Low kilojoule
  • Lower gi

Nutrition

  • 1546 kj

    Energy

  • 16g

    Fat Total

  • 4g

    Saturated Fat

  • 8g

    Fibre

  • 23g

    Protein

  • 75mg

    Cholesterol

  • 537.6mg

    Sodium

  • 22g

    Carbs (sugar)

  • 30g

    Carbs (total)

All nutrition values are per serve
  • Author: Valli Little
  • Image credit: Ian Wallace
  • Publication: Taste.com.au

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