Easy chicken chilli

Watch how it’s made on Instagram

A big pot of chicken chilli with two kinds of beans and plenty of smoked paprika, and it tastes even better on day two. About 32 g of protein and 10 g of fibre a bowl, before the toppings.

• Serves 4

• Prep 10 min

• Cook 35 min

The recipe

Per serving · before toppings

395 kcal · 32 g protein · 10 g fibre · 15 g fat

Ingredients

MetricUS

For the chilli

• 1 tbsp extra virgin olive oil

• 1 yellow onion, finely chopped

• 1.1 lb500 g ground chickenchicken mince

• 1 tsp garlic powder

• 2 tsp ground cumin

• 2 tsp paprika, preferably smoked

• ½ to 1 tsp chilli powder

• ½ tsp dried oregano

• To taste salt and black pepper

• 1 red bell pepperred pepper, diced

• 2 tbsp tomato paste

• 1 can1 tin crushed or finely diced tomatoes, 14 oz400 g

• ½ can½ tin kidney beans, drained and rinsed, about ¾ cup1.5 dl

• ½ can½ tin black beans, drained and rinsed, about ¾ cup1.5 dl

• 1 cup150 g cornsweetcorn, fresh or frozen

• 1 lime, juiced

• A handful fresh cilantrocoriander, chopped

To serve: avocado, full fat Greek yoghurt, more cilantrocoriander and lime wedges.

Method

1. Soften the onion
   Heat the olive oil in a large pot or deep frying pan over medium heat. Add the onion and cook for 5 to 7 minutes, until soft.

2. Brown the chicken
   Add the chicken and cook until lightly browned, breaking it up with a wooden spoon.

3. Bloom the spices
   Add the garlic powder, cumin, paprika, chilli powder, oregano, salt and pepper. Stir and cook for a minute, until fragrant.

4. Add the pepper
   Stir in the bell pepperred pepper and tomato paste and cook for 1 to 2 minutes.

5. Build the chilli
   Add the tomatoes, kidney beans, black beans and corn, and stir everything together.

6. Simmer
   Bring to a gentle simmer and cook uncovered for 20 to 25 minutes, until thick.

7. Finish
   Turn off the heat and stir through the lime juice and cilantrocoriander. Taste and adjust the seasoning.

8. Serve
   Top with avocado, Greek yoghurt, more cilantrocoriander and a squeeze of lime.

Make it yours

Other mince
Turkey or beef work with exactly the same method.

More beans
Use whole tins of both beans for a bigger pot with more fibre. It stretches to six servings.

Freeze it
Cool it completely and freeze in portions for up to 3 months.

Worth knowing

Beans → most of the 10 g of fibre a serving, which is about a third of what most guidelines suggest for a whole day.

Chicken mince → lean protein that takes on whatever spices you give it.

Tomatoes → cooking them with a little oil makes their lycopene easier for your body to absorb.

Rinsing the beans → draining and rinsing tinned beans removes around 40% of the added salt.

Leftovers keep for 3 days in the fridge, and the spices taste deeper every day.

Nutrition is an estimate based on standard ingredient values, rounded. Your brands will vary a little.