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Chipotle Pinto Beans, Roast Chicken and Steamed Broccolini

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 10mins
  • Cook Time: 45 mins
  • Total Time: 55 minutes
  • Yield: Serves 4 1x
  • Category: lunch/dinner
  • Method: Stove and Oven
  • Diet: Diabetic

Description

Mexican-style pinto beans with roast chicken, steamed broccolini and cherry tomatoes – a balanced, nutritious, and medium-glycaemic load meal!


Ingredients

Scale

Ingredients

  • 480g cooked pinto beans
  • 4 teaspoon chipotle paste
  • 4 teaspoon tomato puree
  • 2 large shallot, finely chopped
  • 2 fat garlic cloves, finely chopped
  • 2 teaspoons ground cumin
  • 2 teaspoons smoked paprika
  • 2 teaspoons Kurachek vegetable seasoning

 

For the chicken

  • 4 chicken legs
  • 2 teaspoons Kucharek vegetable seasoning
  • 1 tablespoon dried thyme
  • 2 large shallots, finely chopped
  • 2 fat garlic cloves, finely chopped

 

Other ingredients

  • 400g broccolini, steamed
  • 300g cherry tomatoes, halved

 


Instructions

Put chicken in a large pan with all of the other ingredients. Add around 500ml of water, then cook on medium heat for 25-30 minutes or until the chicken is tender.

Line a baking tray with parchment paper and heat a fan oven to 200ºC (400ºF). Place the chicken on the lined baking tray and cook for 20 minutes or until the chicken is browned.

Meanwhile, heat one tablespoon of olive oil or a splash of water in a large non-stick saucepan. Fry or sauté shallots for 30 seconds, then add garlic, cumin, tomato puree and chipotle paste.

Cook for approximately two minutes, then stir in beans and vegetable seasoning. Add about 200ml of water and cook on medium heat for 10 minutes or until most of the liquid evaporates.

Season with salt and black pepper if necessary, then take the pan off the heat.

Serve beans with roast chicken, broccolini and cherry tomatoes.

Enjoy!



Nutrition

  • Serving Size: Per serving
  • Calories: 400
  • Sodium: 326mg
  • Fat: 13.6g
  • Saturated Fat: 3.4g
  • Unsaturated Fat: 5.6g
  • Trans Fat: 0.13g
  • Carbohydrates: 38.4g
  • Fiber: 16.5g
  • Protein: 30.9g
  • Cholesterol: 78mg

Keywords: Beans, Chipotle, Roast chicken

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