Chicken Chili Bean Pot – an easy fiesta for the mouth

Chicken Chili Bean Pot
In case you haven’t noticed, I love beans!  Mexican flavours tickle my fancy and are always so easy to throw together.  They make a nice meal which is easy on a weeknight.  

When cooking Mexican flavours, the aromas fill the air and the atmosphere alights. Add chili to it and … vayamos de fiesta! (let’s party!)

 

It always makes for the start of a good evening.  If nothing else, for your tastebuds.

 

Here is a nom, easy and healthy chicken recipe which is a great winter warmer and easy to throw together on a  week night. It serves 6.  That made three nights for us which made for easy no fuss dinners after gym.

Ingredients

  • A plastic bag.  Oven bags work well but if you are on a serious budget you could always just take home one of the fruit n veg bags from the shop to use.
  • 2 large chicken breasts, chopped into whatever size you like – either big chunks or diced, There are pros and cons of both approaches. I chose diced.
  • 2 tbs wholemeal flour
  • 1 tsp Mexican chili or normal chili flakes
  • 1 tsp rice bran oil
  • 2 cloves garlic, either chopped or minced
  • 300ml chicken stock
  • 310g can of corn, rinsed and drained
  • 1 onion, diced
  • 1 red capsicum/pepper, diced
  • 1 green capsicum/pepper, diced
  • 3 defrosted spinach cubes
  • 400g tin of 4 bean mix or kidney beans, rinsed and drained
  • 400g tin of diced tomatoes
  • 2 tbs tomato paste
  • 6 serves of basmati or brown rice
  • 1 tsp of turmeric, if you choose to add this to the rice like I do. Pseudo science tells me this is good for the skin 😉

Potential Spins

Drop the beans.  Leave out the spinach and corn, stick to just red capsicum or add a yellow capsicum as well for rounding out of colours. Leave out the chili and add herbs instead. Include mince instead of chicken breast and use as a basis for burritos. Serve over greens instead of rice –  this is a good option for lunch leftovers the next day. Add a dollop of guacamole/sour cream/cheese. Play with spices (eg add cumin, which may be nice). Or add potato or sweet potato into the mix to make it a casserole instead of serving over rice.  For a carb free meal, serve in a lettuce cup for an asian-fusion-mexican-sang-choi-bao-style-meal…So many options.

Method

  1. Shake chicken in flour, chili, salt and pepper in a plastic bag. This will help thicken the sauce.
    In-bag view of chicken

     

  2. Brown chicken in a frypan on medium heat in 1 tsp rice bran oil. Remove onto a plate with paper towel to absorb any fats.
    Browned chicken resting prior to adding back into the mix to finish the cooking process
  3. Add garlic, onion to pan, cook until onion browns.
  4. Add capsicum, cook approximately 3 minutes on medium heat.
    So bright and tasty
  5. Add stock, tomatoes, tomato paste, corn, beans, defrosted spinach cubes and cooked chicken, stir.
    Ready to simmer for 30 minutes, covered. Love the colours!
  6. Reduce heat to a simmer, and cook, covered, approx 30 mins or until chicken is tender.
  7. Meanwhile cook rice.
  8. Serve over a bed of rice. Enjoy!

My Take Aways

Pure winter comfort food.  The chicken was melt-in-your-mouth-tender, and there is a lot of texture and colour. The corn adds a lovely sweetness to it.  If you wanted you could certainly add more spice.  Once everything is chopped up it is quite easy.  We will make this again.  It made more than planned, so next time we will make it Sunday night.  We go to the gym on Mondays and Tuesdays, so it would work out well as a healthy, easily reheated/nuked three night meal with protein and carbs for post gym restoration.

Nutrition Breakdown

Amount Per Serving
  • Calories316.3
  • Total Fat5.4 g
  • Saturated Fat1.4 g
  • Polyunsaturated Fat1.2 g
  • Monounsaturated Fat1.9 g
  • Cholesterol80.0 mg
  • Sodium723.1 mg
  • Potassium486.0 mg
  • Total Carbohydrate31.0 g
  • Dietary Fiber4.6 g
  • Sugars8.3 g
  • Protein35.1 g

Reheating Tip!

Ever get frustrated when reheating leftovers one bowl at a time? You heat one, give it to someone, and either they have to wait while it gets cold until yours is ready, or (if they are less kind and more hungry) you have to watch them eat it while you wait for yours to be ready.  Well here is a handy hint to reheat two bowls of food simultaneously. Place a microwave safe mug upside down next to one bowl and place the second bowl on top of the mug. Provided that this fits in your microwave you will have two meals ready at once! Everyone wins!
Super secret reheating tip
Since this is one of my favourite meals, I’d love to hear your thoughts and experiences/spins in making it!
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