Braised chicken with beans
This is a great way to cook good-value drumsticks, so that they are moist and tender. A simple barbecue sauce and a mixture of vegetables and beans makes a healthy dish children will love. Serve with a leafy side salad.
2 tablespoons canola oil
4 garlic cloves, crushed
1⁄2 teaspoon dried marjoram
8 chicken drumsticks, skinned
500 grams (1 lb) leeks, trimmed, split lengthwise and sliced
250 grams (1⁄2 lb) carrots, peeled and diced
1 celery stalk, diced
1 1⁄4 cups diluted salt-reduced or homemade chicken stock
2 cups frozen corn kernels
398 ml can white kidney beans, drained and rinsed
1 tablespoon dark brown sugar
2 tablespoons cider vinegar
1 teaspoon chili sauce, or to taste
1⁄4 cup tomato sauce
2 tablespoons whole-grain mustard
1.Heat the oil in a large, deep frying pan or flameproof casserole dish. Add the garlic, marjoram and chicken and cook over a medium heat for 5 minutes, turning the drumsticks to lightly brown all over. Transfer the chicken to a plate.
2.Add the leeks, carrots and celery. Cook for 5 minutes until the leeks are softened. Stir in the stock and replace the drumsticks, shuffling them among the vegetables. Reduce the heat, cover and simmer for 30 minutes until the drumsticks are tender. Use a slotted spoon to transfer the drumsticks to a plate.
3.Add the corn and white kidney beans and heat through for 1 minute. Then, using the slotted spoon, transfer the vegetables to a serving dish. Cover and set aside to keep hot.
4.Bring the liquid in the pan to a boil. Stir in the sugar, vinegar, chili sauce, tomato sauce and mustard. Boil hard for about 5 minutes until it has reduced to a slightly syrupy, shiny sauce.
5.Put the drumsticks in the sauce and heat through, turning them to coat evenly. Serve the drumsticks on the vegetables, pouring over all the sauce.
Serves 4
Preparation time 15 minutes
Cooking time 50 minutes
Each serving
39.5 g protein • 20 g fat of which 4 g saturates • 35 g carbohydrate • 10 g fibre • 492 Calories
