Spanish braised chicken and chorizo stew

    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
    Spanish braised chicken and chorizo stew

    Ingredients

    60 g chorizo, diced

    1 red onion, thinly sliced

    1 garlic clove, finely chopped

    1 tsp ground cumin

    1 tsp dried oregano

    1 tsp smoked paprika

    400 g boneless, skinless chicken thighs (about 4-5)

    400 g can chopped tomatoes

    100 ml water

    salt and pepper

    1 red pepper, chopped into chunks

    1 tsp olive oil

    2 small courgettes, chopped into chunks

    1 bunch of flat leaf parsley, finely chopped, to garnish

    Directions

    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.

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