The smashed beans soak up the sauce in this delicious dish and are a good source of protein and fibre as well as a healthy low-carb alternative to potatoes. If you’re in a hurry, you can skip step 3 and just add the beans, onions and rosemary to the chicken in the pan.
- Lightly spray a large frying pan with oil and set over a medium heat. Add the chicken and cook, turning occasionally, for 4–5 minutes, or until golden brown all over.
- Add the garlic, onions and celery and cook for 4–5 minutes. Stir in the hot stock, tomatoes and oregano. Cover the pan and simmer gently for 30 minutes, until the chicken is cooked, the vegetables are tender and the sauce has reduced. Season to taste with salt and pepper.
- Meanwhile, make the smashed beans: lightly spray a small pan with oil and gently cook the spring onions over a low heat, stirring occasionally, for 5 minutes until really tender. Strip the leaves off the rosemary and blitz with the beans in a blender or food processor to a purée. It should be quite thick and not too smooth. Return to the pan and stir into the onions. Heat gently and season to taste.
- Serve the chicken in the tomato sauce with the smashed beans on the side.
Step it up…
To enjoy this dinner on Steps 3 and 4, use 2 x 150g skinned chicken breasts and leave the beans whole instead of mashing them. Serve each helping with a small jacket baked potato topped with a spoonful of 0% fat Greek yoghurt. This will add 5g fat and 37g carbs per serving.
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Quick Red Chicken Curry
Take a look at this super-fast, super-easy red chicken curry recipe. Great for Step 3 or above.Get the recipe