Jamaican Chicken With Rice & Peas

A TRADITIONAL BRAISED BEEF STEW WITH THICK, RICH GRAVY

A traditional braised beef stew with thick, rich gravy – an ideal recipe for cheap cuts as slow-cooking guarantees a tender dish


SERVES   5
TIME   30 minutes
Difficulty   EASY


NUTRITION PER SERVING:

571 Calories, 18 Fat, 4 Saturates, 49 Protein, 48 Carbs, 11 Sugars, 0.5 Salt, 10 Fibre

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Description

Ingredients:

1 tbsp rapeseed oil
2 red onions, halved and sliced
4 chicken legs (about 1 kg in total), skin removed
1 tbsp fresh thyme leaves
1 tbsp Madras curry powder
1 tsp ground allspice
4 large tomatoes, chopped
1 red chilli, deseeded and sliced
2 garlic cloves, chopped
2 tsp vegetable bouillon
For the rice & peas
125g brown basmati
1 red onion, chopped
2 garlic cloves, chopped
1 tbsp fresh thyme leaves, plus extra to serve
1 tsp vegetable bouillon
400g can black-eyed beans

Methods:

Heat the oil in a very large non-stick frying pan and cook the onions for 5 mins or until soft. Meanwhile, coat the chicken thoroughly with the thyme, curry powder and allspice.

Add to the pan and briefly brown the chicken, then tip in the tomatoes, chilli, garlic and bouillon. Pour over 450ml water, cover and simmer for 30 mins or until the chicken is tender.

Meanwhile, tip the rice into a medium-sized pan with the onion, garlic, thyme and bouillon. Pour in 600ml water, cover and cook for 25 mins or until the liquid has been absorbed and the rice is tender.

Check toward the end of the cooking time to ensure it isn’t starting to catch on the pan.

Stir in the beans and heat through. If you’re following a healthy diet plan, serve half the rice with half the chicken (saving the leftovers for a second meal later in the week). Otherwise you can serve four portions, scattered with a few extra thyme leaves, if you like.

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