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Chicken with Beans in Tomato Sauce


Jan 30th 2012, 11:14

Serves 4

For a tasty, healthier version of KFC, make this dish as a hearty one-pot evening meal.

Olive oil
1 onion
2 garlic cloves, crushed
1 red sweet pepper, sliced into strips
100ml cornflour
Salt and freshly ground black pepper
5ml paprika
6-8 chicken portions
1 cup
About 300-400 ml chicken stock
2 tins (410g each) Rhodes Beans in Tomato Sauce
Juice and zest of 1 lemon
30ml chopped parsley

Heat the olive oil and fry the onion, garlic and sweet pepper for several minutes. Remove the onion mixture from the pan and mix the cornflour, salt, pepper and paprika together. Roll the chicken in the cornflour mixture and shake off the excess. Heat more oil and fry the chicken portions until golden brown. Add the rice and fry until all the grains are covered in oil. Add the onion mixture, the chicken and stock and bring to the boil. Reduce the temperature and allow to simmer for about 20 minutes. Add the Rhodes Beans in Tomato Sauce and simmer until the chicken is cooked through. Add the lemon juice and zest and parsley, and serve with salad.

* Remember that smaller chicken portions cook faster than larger portions.
* Larger chicken portions can be slightly dry, so ensure that you buy the freshest chicken possible.
* If you are using frozen chicken, place it in the fridge the night before so that it can defrost slowly. Don’t defrost it in the microwave or boiling water as this affects the flavour and texture.

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