Healthy Mexican Chicken Stew (and Spicy Sweet Potato Wedges)

This is one of my favourite recipes. It's super quick to make, so makes a perfect midweek meal if you've been working late but still want something nutritious. It's also pretty versatile in terms of how to serve it: on it's own as a meaty stew/soup, with rice or cous cous, in a wrap like a fajita, on jacket potato, ladled over pasta... the list goes on. The recipe also doesn't use any oil/fat (but you can, if you want).

I came across a similar recipe, but modified it for our palate by adding a few additional ingredients. I've stated these below.

You will need (recipe listed serves 4):

• Enough chicken for 4 people (I'd suggest 400g chicken breast, or mini fillets).
• 400g tin chopped tomatoes
• 1 tbsp of chipotle chili paste (I used Sainsbury's on this occasion, but Old El Paso, Discovery, Asda and Tesco all have their own variations - I love Asda's Chipotle and Lime version).
• 1-2 cloves garlic, finely chopped or minced.
• 1 red onion
• 1 lime sliced into wedges (to serve)
• Optional: 1-2 chilies of your preference (I use finger chilies) finely chopped, handful of fresh baby or plum tomatoes, 400g tin kidney beans (in salt water, or chilli sauce if you want it even spicier), 1 tsp smoked paprika and sour cream/creme fraiche/yoghurt (to serve).

Method

3. Add the chicken to the mixture and simmer with the lid on

4. Shred the chicken and return to the mixture

1.  Slice the red onion. In a medium sized saucepan lightly fry the onion on a low heat until softened. I dry fried, hence no oil, but you can add a splash of oil if you wish.
2. Add the chopped garlic, the finely chopped chilies (if using) and the handful of fresh tomatoes (if using) together with 1 tbsp of the chipotle chilli paste. Stir and let cook together for a minute. I usually add some salt and pepper at this point.
3. Add the tin of chopped tomatoes to the mixture and stir. Place the chicken breasts/mini fillets into the saucepan and cover in the sauce. The finer the chicken breasts are sliced, the quicker it will cook. Place a lid on the saucepan and leave the pan to simmer for 10 minutes, stirring occasionally.
4. When the chicken has cooked through, take the breast pieces out of the sauce and shred using two forks. Stir the chicken back into the mixture and add the kidney beans and the smoked paprika (if using). Keep the mixture on heat, with the lid off.
5. The mixture should be nice and thick, but it may require a splash of water as it reduces. Previously, I've added about 1/2 tin of water (using the tinned tomato tin) to the mixture. You may wish to add more water if you want a more soupy dish. If you want to put it in tacos or wraps, hold off from adding any more water. Turn the heat up and serve when piping hot.
6. Serve as desired. As mentioned above, it's quite versatile. My preference is serving with sweet potato or in a wrap with some rocket and a dollop of sour cream.The fresh lime squeezed over the mixture just before serving adds a sharp tang to the sweet spicy mixture.
7. Note: if you're making this recipe for two and have the tin of chopped tomatoes left over, add them with half an onion and a chilli (if desired) to a pan and cook with a tsp of honey and a tsp of balsamic vinegar and you have a really useful tomato sauce - great with pasta, added to the base of a bolognaise or chilli (if you add the remaining kidney beans).

Sweet potato wedges

I absolutely love sweet potato as it makes a delicious mash, wedge or jacket potato. It's also great added in chunks to a curry. As I use it a lot, I tend to keep a bag of it in the freezer, cut into (skin on) wedges. It makes an easy fix for adding a complex carbohydrate to a meal. For this recipe, the wedges can be made once the chicken has been added to the mixture and left to simmer (stage 3, above).

To make the wedges (featured below), you will need:

• Half a large sweet potato per person, cut into wedges
• 1-2 tbsp polenta
• Splash of olive oil
• Optional: smoked paprika

Method:

1. Add the wedges to a pan of hot water and boil for 5-10 minutes (until a fork can go through the flesh).
2. Drain the wedges, and add to a hot frying plan containing a splash of olive oil. Coat the wedges in the oil and sprinkle over the polenta. Toss the wedges around the pan. 
3. Preheat an oven to 180 degrees centigrade (see my page for conversions here) With the frying pan on a low heat, stir the wedges occasionally until they have a browned slightly.
4. Put the wedges on a baking tray (lined with parchment or tin foil).Sprinkle on the paprika (if using) and place in the top of the oven for another 5-10 minutes, turning once.
5. The wedges are ready to come out of the oven when they are browned, but not burned. The polenta adds a slight crunch to the wedge and gives it that restaurant texture, but it's not essential to the recipe.

I served my stew with a tortilla wrap, a few wedges and a rocket salad dressed with grated parmesan, olive oil and balsamic vinegar.