5-a-day Spanish braised chicken and chorizo stew
March 14, 2018
This contains lots of hidden veggies, contributing heavily to your 5-a-day. Serve to your guests with a mezze board and chunky bread for dipping. For yourself, savour and enjoy the
flavours! If you’re on the Shapeshifter or Transformer meal plans, feel free to add 100g canned cannellini beans to turn this into a hearty broth. A speed-up tip here is to use pre-cut chorizo. Most supermarkets sell it packaged and ready diced; it’ll save you time skinning and chopping a whole chorizo, plus they are usually in 70g pouches. This is a low-carb, high-protein and high-fibre dish so it’s great for Kickstarters and it’s good on fasting days, too.
- Yields: Serves 2
1Heat a large saucepan over a medium heat, add the chorizo and fry for a few minutes to release the tasty juices. There’s no need to add extra oil here, as enough comes from the chorizo.
2Reduce the heat to low, add the onion and garlic and sauté for a few minutes, stirring to make sure the chorizo doesn’t burn.
3Add the cumin, oregano and paprika and stir until everything is coated.
4Increase the heat and add the chicken.
5Stir briefly, then add the tomatoes, water and salt and pepper.
6Cover with a lid, bring it to the boil briefly, then reduce the heat and simmer gently for 40 minutes, or until the chicken is super tender.
7Five minutes before the end of cooking, add the pepper. Meanwhile, heat the oil in a separate pan over a medium heat, then sauté the courgette for 10 minutes until golden on all sides.
8Add the courgette to the chicken just before serving.
9Divide the broth between 2 bowls and garnish with parsley.
HOW TO LOSE WEIGHT WELL: The Complete Diet Plans by Stacie Stewart
Photography: Louise Hagger