High-fibre chicken & veg chilli

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A warm and comforting chicken chilli that’s nourishing, fibre-rich and satisfying. Ideal for batch cooking, it works just as well for an easy dinner as it does for a leftover lunch the next day, and is freezer-friendly too.

Programme: Foundation / Reset / Performance
Meal type: Breakfast / Lunch / Dinner / Snack
Serves: 4
Prep time: 15 minutes
Cook time: 45 minutes
Total time: 1 hour
Difficulty: Easy

Nutrition Focus

High in fibre, protein and complex carbohydrates, this meal supports digestion, steady energy levels and long-lasting fullness, while also providing important vitamins and minerals from vegetables and beans.

Ingredients

15ml or 1 tbsp olive oil
300g chicken breast (one large breast or two smaller ones)
180ml or ¾ cup chicken broth
180g or 1 cup brown rice
1 tin kidney beans
500g passata + approx 300ml water
1 chicken stock cube
2 red onions, diced
2 carrots, chopped
1 garlic clove, minced
1 red bell pepper
1 green bell pepper
2 sticks celery
1 tbsp tomato paste/puree
1 tsp smoked paprika
1 tsp dried oregano
1 tbsp cumin
1 tbsp chipotle paste
50g low-fat grated cheddar
Dollop of low-fat greek yogurt
Handful fresh coriander

Method

Step 1: Heat olive oil in a large pan on medium heat and place the chicken in the pan. Season the top of the chicken with salt and pepper. Cook for 5 minutes on each side. Add the chicken broth, cover the pan with a lid and cook for 7-10 minutes, until the chicken is cooked through. Remove from the pan and set aside. With two forks, shred the chicken, ready for the chilli.

Step 2: Bring a pan of water to boil and cook the brown rice per packet instructions (usually at a simmer for 20-25 minutes).

Step 3: Prepare your vegetables. Dice the red onions, mince the garlic, chop the carrots and celery, roughly chop the bell peppers. Wipe the same pan as you used for the chicken and add the remaining olive oil on medium heat. Cook the onions, carrots, celery and peppers with a pinch of salt for 8-10 minutes, until soft and nicely coloured.

Step 4: Stir in the tomato puree, smoked paprika, dried oregano, cumin and chipotle paste and cook for 1-2 minutes until fragrant.

Step 5: Add the pasta, refill with 300ml water and pour in, crumble in the stock cube and stir through the kidney beans. Bring to a gentle simmer and cook uncovered for 20-25 minutes, stirring from time to time, until thick and rich.

Step 6: Stir through the shredded chicken and cook for a further 5 minutes to heat through. Finish by melting in the cheddar cheese.

Step 7: Serve over the brown rice with a dollop of yogurt, extra cheese, guacamole, lime juice, and a sprinkle of coriander leaves.

Higher protein: To boost protein, add extra chicken or beans, or serve with Greek yogurt to support satiety and muscle repair.

Spice level: The spice level is mild-medium and family-friendly; increase the heat with chilli powder, chilli flakes or extra chipotle paste, or keep it milder by reducing the chipotle paste and serving any added spice on the side.

Time-saving: Use microwave brown rice or cook the rice ahead to reduce total cooking time to around 40 minutes.

This recipe works equally well for dinner and as a reheated lunch the following day.
Keep for up to 4 days in the fridge in an airtight container.
Freezer-friendly for up to 3 months.
Reheat gently on the hob or in the microwave, adding a splash of water if needed.

Calories: ~430 kcal

Protein: ~32 g

Carbohydrates: ~46 g

  • of which simple carbohydrates: ~11 g
  • of which complex carbohydrates: ~35 g

Fat: ~11 g

  • of which saturated fat: ~3.5 g
  • of which unsaturated fat: ~7.5 g

Fibre: ~11 g

Nutrition values are estimates and provided as a guide, not a target. Individual needs and portions will vary.

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