Mexican Chicken Stew

22
Oct
2013
Easy, 1 pan Mexican Chicken
Serves 4
Bring a touch of Mexican flavour to your midweek meal with this low-fat, one-pan supper
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Prep Time
20 min
Cook Time
25 min
Prep Time
20 min
Cook Time
25 min
266 calories
18 g
73 g
8 g
29 g
1 g
219 g
272 g
4 g
0 g
6 g
Nutrition Facts
Serving Size
219g
Servings
4
Amount Per Serving
Calories 266
Calories from Fat 71
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 73mg
24%
Sodium 272mg
11%
Total Carbohydrates 18g
6%
Dietary Fiber 2g
8%
Sugars 4g
Protein 29g
Vitamin A
3%
Vitamin C
18%
Calcium
5%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp vegetable oil
  2. 1 medium onion, finely chopped
  3. 3 garlic cloves, finely chopped
  4. ½ tsp dark brown sugar
  5. 1 tsp harissa paste
  6. 400g can chopped tomatoes
  7. 4 skinless, boneless chicken breasts
  8. 1 small red onion, sliced into rings
  9. a few coriander leaves
  10. tortillas, or rice to serve
Instructions
  1. Cook onions in the oil until softened and starting to turn golden.
  2. Add the garlic for 1 minute.
  3. Stir in the sugar, harissa paste and tomatoes.
  4. Put the chicken into the pan, spoon over the sauce, and simmer gently for 20 mins until the chicken has cooked- We tend to add a splash of water if the sauce gets too dry.
  5. Remove the chicken from the pan and shred with 2 forks, then stir back into the sauce.
  6. Scatter with a little red onion, the coriander, and serve with remaining red onion, tortillas or rice.
beta
calories
266
fat
8g
protein
29g
carbs
18g
more
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