Food / 26.11.2015

Superfood suppers: Chicken and butterbean casserole

By Marcus Bean
Eating well doesn't have to mean joyless 'diet' food

Chicken chorizo and butterbean casserole

This aromatic and filling stew is perfect to make on a chilly Sunday. The protein and complex carbs give butter beans a low GI, which keeps blood sugar stable and helps fight fatigue. Plus, the one-pot style of cooking saves on washing up – leaving you time to put your feet up.

Serves 4
Ingredients

2 tbsp olive oil
500g skinless boneless chicken thighs, cut into chunks
1 onion, finely chopped
2 garlic cloves crushed
90g smoked bacon or pancetta, diced
1 tsp smoked paprika
100g chorizo, roughly diced
100ml red wine
400g tinned chopped tomatoes
1 tbsp tomato purée
250g drained tinned butter beans
100g roughly chopped spinach leaves
2 tbsp roughly chopped coriander leaves
Sea salt and freshly ground black pepper
Steamed rice or bread, to serve

Method
1. Preheat oven to 160°C/140°C fan/gas mark 2½. Heat half oil in a casserole dish, then cook chicken till lightly coloured on all sides.

2. Set chicken aside. In pan, add rest of oil, onion, garlic and bacon; fry for 3-4 mins. Add paprika and chorizo; cook a few mins. Add wine, tomatoes and purée, return chicken to pan; pour in water to just cover ingredients. Cover; bake for 1½ hours.

3. Stir in beans, return to oven for 20 mins. Remove from oven, stir in spinach and half the coriander. Season to taste, sprinkle with remaining coriander and serve with rice or bread and butter.

Chicken: The New Classics by Marcus BeanChicken, chorizo and butterbean casserole from Chicken: The New Classics by Marcus Bean (Nourish Books, £20).

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