Mexican Chicken Stew
22
Oct
2013
- posted in: Recipes
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Easy, 1 pan Mexican Chicken
2013-10-22 14:35:33
Serves 4
Bring a touch of Mexican flavour to your midweek meal with this low-fat, one-pan supper
Prep Time
20 min
Cook Time
25 min
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 tbsp vegetable oil
- 1 medium onion, finely chopped
- 3 garlic cloves, finely chopped
- ½ tsp dark brown sugar
- 1 tsp harissa paste
- 400g can chopped tomatoes
- 4 skinless, boneless chicken breasts
- 1 small red onion, sliced into rings
- a few coriander leaves
- tortillas, or rice to serve
Instructions
- Cook onions in the oil until softened and starting to turn golden.
- Add the garlic for 1 minute.
- Stir in the sugar, harissa paste and tomatoes.
- 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.
- Remove the chicken from the pan and shred with 2 forks, then stir back into the sauce.
- Scatter with a little red onion, the coriander, and serve with remaining red onion, tortillas or rice.
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