Chicken or Hake Chorizo Bean Pot
A client gave me this recipe. Thank you. It is truly simple to prepare. The only tweak was to remove the chicken skin, a source of omega 6 and replace with olive oil, an omega 9. Chicken drumsticks and thighs are darker meat and they are tastier and perfect for a low carb- high fat diet as they are higher in fat so more filling. Fish is also great with this dish. Chorizo is not healthy because of the preservatives BUT you can enjoy in small amounts, like in this dish. It is tasty and packs a punch.
Makes 3 servings
Chicken: ONE Serving : 9g Carb 334 Kcals Protein 34g Fat 17.3g Fibre 5g
Fish: 9g Carb 385 Kcals Protein 45g Fat 18g Fibre 5g
Ingredients
Makes 3 Serving
825g of chicken from 3 chicken thighs and 3 drumsticks (free-range) OR 200g x 3 Hake fillets
30ml, 2 tablespoons olive oil
100g, 1 medium onion
400g 1 tin cannellini beans
50g, a small handful of diced chorizo
100ml boiling water or light chicken stock
1 large sprig of rosemary
Method
Heat the oven to 180
Using a scissors, cut the chicken skin off the thighs and drumsticks and bin it. The skin is a source of omega 3 fats which are pro-inflammatory and we can replace with a healthier olive oil
(note: a thigh yields about 75g meat and drumstick 50g meat)
Add 2 tablespoons of olive oil to a roasting tray or ceramic dish
Add the raw chicken, turning it to cover it in the oil
Thinly slice the onion and place underneath the chicken. Put 100ml of a light chicken stock into the tray.
Season the dish with black pepper, salt and some paprika if you wish
Roast for 30 mins
Then add the chorizo for 15 minutes
Finally add the beans and rosemary, finely chopped and mix it all together, cooking for another 10 to 15 minutes.
If you are cooking Fish, you can prepare the beans, chorizo, onion, stock and herb is a frying pan and use another frying pan to fry the fish. Remove the skin and serve the fish on top.
Serve with a fresh salad e.g. leaves, green pepper and mini mozzarella balls dressed in lemon juice and vinegar
