Greetings and welcome to my blog this week for Tips Tuesday and another healthy recipe. This is based on a recipe from Goodfood, but I'm putting in more details and have changed it a little, hence the post :).
Mexican Chicken and Wild Rice SoupThis is a great recipe for a hot day - it's light and (slightly) spicy and has lots of things that are good for you.
The recipe can be gluten free - none of the ingredients contain gluten on their own - you just have to be careful with a couple of them and check the label because some products are cross contaminated. All the varieties I have linked to are gluten free.
You could also make this recipe vegetarian by shredding tofu using a box grater and substituting that for the chicken, and using vegetable stock instead of chicken.
Serves 4 (or refrigerate and reheat a second day for 2 - N.B. make sure to bring the soup to the boil then simmer gently for a while, when reheating, to insure everything is back up to temperature.)
- 2 tsp oil (olive, coconut or sunflower are all okay)
- 1 onion (I used red)
- 1 green or red pepper (I used a roasted and skinned red pepper from a jar in brine not oil)
- ~200g sweetcorn, canned or frozen (if you get a can that is slightly smaller, don't worry)
- 1-2 tblspn chipotle paste (check the label for gluten free) (I use 1 tbspn for mild heat)
- 150g wild/basmati rice mix
- 400g can of black beans (check label for gluten free - some producers warn for contamination)
- 1L low sodium chicken stock (check the label for gluten free)
- 2 skinless chicken breasts
- 1 tspn dried coriander leaf or small bunch of fresh coriander chopped
- low fat soured cream
- 1 large avocado
- 1 tspn garlic powder (check it has not been bulked with gluten)
- juice of 1/2 a lime
- Heat 1 tsp oil gently in a frying pan and add the chicken breasts.
- Cook on a low heat with the lid on, turning once, until the chicken is cooked through (approx 10 mins, but always check to make sure there is no pink left and the juices run clear). Then leave to rest before shredding with 2 forks.
- Cook the rice as per the instructions on the packet - mine took 20mins so remember to do this in plenty of time. (You can use a precooked packet as per the original recipe, just check the ingredients to make sure there is nothing in it you do not want.)
- Dice the avocado and place in a bowl.
- Add the lime juice and garlic powder to the avocado and stir well, then leave to infuse.
- Finely chop the onion.
- In a large saucepan heat the other tsp of oil and add the onion, putting on a lid and cooking over a low heat until translucent (approx 5 mins). Stir every now and then to prevent sticking and browning.
- While the onion is cooking, chop the pepper.
- Add the pepper to the pan and cook for 2 mins.
- Add the sweetcorn, chipotle paste and pre-cooked rice and stir, cooking for a further 2 mins.
- Add the black beans and the stock and bring to the boil.
- Turn down to a simmer and add half the chicken and the coriander, simmering for about a minute.
- Allow to cool a little and then ladle into bowls.
- Scatter some more or the shredded chicken on top of each bowl (and a little of the coriander if you are using fresh) and add a dollop of soured cream and the prepared avocado for extra flavour. (Omit the soured cream if you are being very, very good :)).
The chipotle paste is what makes this dish sing. It gives a little bit of heat (or a lot if you add more :)) and a beautiful flavour that permeates through the whole dish and contrasts wonderfully with the soured cream and avocado. I do not like spicy food, so do not be put off by the chipotle if you are the same. I was afraid of it for a long time, but, used in smaller amounts it is wonderful even for those of us who fear chilli :).