Pulled Chicken and Black Bean Chilli
Hearty pulled chicken and black bean chilli packed with smoky spices and rich flavour. A healthy, high-protein meal perfect for batch cooking and cosy dinners.
Ingredients
- 2 tbsp sunflower or vegetable oil
- 2 onions (approx. 240g) sliced
- 4 skinless boneless chicken thighs (approx. 450g to 500g)
- 3 cloves garlic finely chopped
- a small pinch of sugar
- 1 tbsp oregano
- 1 tsp cumin seeds
- salt and freshly ground black pepper
- 3 tbsp chipotle in adobo or 1 tsp chipotle paste
- 350 g (1 ½ cups) passata
- 100 ml (½ cup) water
- half a chicken stock pot or cube (crumbled)
- 400 g (14 oz) tin black beans drained but not rinsed
- juice of half a lime
To serve (optional):
- cooked rice or tortillas wraps
- coriander chopped
- feta crumbled
- lime wedges
- red onion chopped
- tortilla crisps
Instructions
- Heat the oil in a large frying pan, saucepan or shallow casserole dish with a lid over a medium low heat. Add the onions and cook for 5 minutes until softened, stirring occasionally.
- Then add the chicken and turn up the heat to medium. Stir in the garlic, a small pinch of sugar, the oregano, cumin seeds and some seasoning. Cook for 2 minutes, turn the chicken over then stir in the chipotle and cook for 3 to 4 minutes, stirring occasionally.
- Pour in the passata, water and stir in the stock pot or crumbled cube. Season again and bring to a simmer.
- Cover with a lid and cook on low for 40 to 50 minutes, stirring occasionally, until the chicken is tender. Shred the chicken into the sauce using 2 forks, then stir through the beans. Simmer for 5 minutes more, uncovered, then turn off the heat. Squeeze in the lime juice. See Tips for making ahead and freezing.
- Serve with your choice of the optional sides.
Notes
- Make ahead and freezable – this chilli recipe will keep chilled for up to 3 days and frozen for up to 2 months. Defrost thoroughly, then reheat until piping hot.
- Optional variations:
- Spicy chicken chilli - add extra chipotle paste or some chilli flakes.
- Sweetcorn addition - add drained tinned sweetcorn or defrosted frozen sweetcorn at the same time as the black beans.
- This pulled chicken and black bean chilli recipe is easily adapted if you’re cooking for less or more people.
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Nutrition
Calories: 396kcal | Carbohydrates: 40g | Protein: 33g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 3g | Trans Fat: 0.1g | Cholesterol: 107mg | Sodium: 250mg | Potassium: 1142mg | Fiber: 12g | Sugar: 8g | Vitamin A: 511IU | Vitamin C: 16mg | Calcium: 99mg | Iron: 6mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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