 Preparation Time |
10mins
|
 Cooking Time |
45mins
|
 Level |
Easy
|
 Serves |
4
|
|
Bites
|
1
|
low cal spray oil
500g chicken thighs (skin removed)
1 onion, chopped
2 celery sticks, diced
3 scallions, sliced lengthways
1 red and 1 green pepper, deseeded, cut into chunks
250ml chicken stock
4 tsp cajun spice mix (or 1 each paprika, ground cumin, ground chilli and dried basil)
3 bay leaves
2 tbsp roughly chopped parsley
1 tin of chopped tomatoes
3 tbsps flour
2tsp olive oil
Spritz some low cal spray oil in a large frying pan and add the chicken.
Cook for a few mins until brown.
Tip out onto a plate. Add the onion to the pan and cook for 5 mins until almost softened.
Add the celery and cook for another 2 mins, then tip out to join the chicken on the plate.
Add the 2 tsps of olive oil, bay leaves and flour to the pan and cook into a paste.
Carry on cooking, stirring constantly (with a splash of water if you need), until golden brown, then stir in the spices for 2 mins.
Gradually add in the stock and the tin of chopped tomatoes to the pan and stir until it has a smooth consistency.
Return the chicken and veg to the pan, along with the peppers, cover and simmer gently for 15 mins. Be careful not to let it burn.
Add some seasoning if desired, then serve, sprinkled with the scallions mixed with the chopped parsley.
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