WARM ME UP

Ward off winter’s chill with these tastebud-pleasing and tummy-filling stews and casseroles

Chicken & black bean stew

Cook’s Tip

If you are running short of time, you can put everything except the cornflour and parsley in a slow cooker without frying it first and simply switch it on. It won’t have quite the same depth of flavour, but you will still have a delicious beef stew.

GFO LC

CHICKEN & BLACK BEAN STEW

PREP 15 MINS

COOK 50 MINS

SERVES 4 (AS A MAIN)

1 Tbsp olive oil

1 small brown onion, finely chopped

2 cloves garlic, crushed

½ red capsicum, cut into chunks

1 Tbsp Mexican-style chilli powder

½ tsp cumin seeds

6 skinless chicken thigh fillets, trimmed of fat, cut into pieces

4 tomatoes, chopped

1 Tbsp tomato purée

300ml salt-reduced chicken stock or gluten-free stock

420g can no-added-salt black beans, rinsed and drained

2 Tbsp drained pickled jalapeños, chopped

½ small bunch coriander, chopped

4 Tbsp reduced-fat natural Greek yoghurt

60g (½ cup) reduced-fat grated vintage cheddar, to serve

1 Heat the oil in a medium saucepan over medium heat. Add the onion and garlic, and cook, stirring occasionally, for 5 minutes or until the onion starts to soften. Add the capsicum and cook, stirring occasionally, for 5 minutes. Add the chilli powder and cumin seeds. Cook, stirring, for 1 minute. Add the chicken and cook, turning occasionally, for 5 minutes or until the chicken changes colour.