White Chili Chicken

 

White Chili Chicken

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Prep Time: 5 minutes
Cook Time: 20 minutes
Servings: 4 people
Calories: 278kcal

Ingredients

  • 600 g diced chicken breasts
  • 1 finely chopped onion
  • 2 cloves grated garlic
  • 1 finely chopped red chili
  • 500 mls stock (chicken or vegetable)
  • 1 tin mixed beans/cannellini beans

    (240g)
  • 1.5 teaspoons cumin
  • 1 teaspoon chili powder
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 20 g flour
  • 1 teaspoon oregano
  • 2 teaspoons brown sugar
  • 50 g fat free Greek yogurt
  • 1kcal spray

Instructions

  • In a bowl, mix the raw chicken breast with the salt, pepper, cumin and chili powder.
  • Heat a wok on medium heat and spray with one kcal spray.
  • Add the chicken to the wok and cook for about 5 mins (until it is starting to brown and is about 3/4 cooked).
  • Remove the chicken from the wok and leave aside.
  • Add the wok back to the heat and spray again.
  • Add a finely chopped onion and cook until tender (about 2 minutes).
  • Next add the grated garlic and finely chopped chili.
  • Stir in the flour and cook for a further 2 minutes.
  • Add in the vegetable stock SLOWLY and stir continuously until no lumps of flour remain.
  • Stir in the oregano and brown sugar.
  • Add back in the chicken and simmer for 5 minutes.
  • Stir in the mixed beans.
  • Remove from heat to allow to cool slightly before stirring in the Greek yogurt.
  • Serve with rice/cauliflower rice/mashed potato etc.

Nutrition

Calories: 278kcal | Carbohydrates: 19g | Protein: 43g | Fat: 3g

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