Add a touch of spice to your Tuesday night with this easy and low-fat chicken dish.
Ingredients
- 1 tablespoon olive oil
- 1 onion, thinly sliced
- 2 yellow or long red chillies, seeds removed, finely chopped (see note)
- 1 yellow capsicum, thinly sliced
- 2 teaspoons ground cumin
- 420g can creamed corn
- 2 cups (500ml) low-fat milk
- 420g can cannellini beans
- 2 cups cooked shredded chicken
- 2 tablespoons chopped coriander
- Steamed white rice, to serve
- Low-fat cheddar cheese, grated, to serve
- Flour tortillas, to serve
Method
- Step 1Heat the oil in a deep frypan over medium heat. Cook the onion, chilli and capsicum, stirring, for 2-3 minutes until onion is soft, but not coloured. Add the cumin and cook, stirring, for a few seconds until fragrant.
- Step 2Stir in the corn, milk and cannellini beans, then reduce the heat to low and simmer for 10 minutes or until mixture thickens slightly. Add the chicken and cook for 2 minutes to heat through. Season and stir in coriander. Serve with the rice, cheese and tortillas.
- High fibre
- High protein
- Low carb
- Lower gi
Nutrition
2013 kj
Energy
16g
Fat Total
7g
Saturated Fat
12g
Fibre
43g
Protein
120mg
Cholesterol
934.59mg
Sodium
13g
Carbs (sugar)
34g
Carbs (total)
All nutrition values are per serve
Notes
* Available from selected greengrocers.
- Author: Valli Little
- Image credit: Brett Stevens
- Publication: Taste.com.au
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