Low calorie week day supper (WW)
Ingredients
Calorie Control Cooking Spray
4 chicken breasts
1 onion thinly sliced
4 chicken breasts
1 onion thinly sliced
1 red and 1 yellow pepper finely sliced
4 garlic cloves crushed or chopped finely
1 tbs fresh thyme
2-3 tsp cajun seasoning
200g white rice
150g green beans
1 tbps tomato puree
600ml hot chicken stock
4 garlic cloves crushed or chopped finely
1 tbs fresh thyme
2-3 tsp cajun seasoning
200g white rice
150g green beans
1 tbps tomato puree
600ml hot chicken stock
Method
Preheat oven to 200 or 180 fan
Mist a large shallow casserole with oil. A
Add onion and peppers
Mist a large shallow casserole with oil. A
Add onion and peppers
and cook for 5 mins
Add chicken and fry for a further 5 mins
Add garlic, hopped thyme and cajun seasoning stirring through for a couple of mins.
Stir in the rice and beans.
Mix tomato puree and stock together in a jug then pour over the chicken mixture. Cover and transfer to the oven for an hour stirring occasionally.
Allow to stand for a couple of mins before serving.
Add garlic, hopped thyme and cajun seasoning stirring through for a couple of mins.
Stir in the rice and beans.
Mix tomato puree and stock together in a jug then pour over the chicken mixture. Cover and transfer to the oven for an hour stirring occasionally.
Allow to stand for a couple of mins before serving.
Enjoy!
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