Boost your 5-a-day
Black & white bean quesadillas with
guacamole
SERVES 6
PREP 20 mins
COOK 15-20 mins
·
400g can black beans, drained and rinsed
·
400g can butter beans, drained and rinsed
·
140g/5oz Cheddar, grated
·
3 shallots, finely chopped
·
handful basil leaves, roughly chopped
·
12 flour tortillas
·
drizzle of olive oil
For the guacamole
·
1 ripe avocado, peeled and stoned
·
2 ripe tomatoes
·
1 red onion, finely chopped
·
juice 1 lemon
·
handful coriander, roughly chopped
Black
& white bean quesadillas with guacamole
For the guacamole, put the avocado in a
bowl and mash it roughly with a fork. Pierce the skins of the tomatoes with the
tip of a sharp knife, put in a glass bowl and pour over some boiling water.
Leave for 1 min, then remove them from the water. The skins should come away
easily. Roughly chop the tomatoes, then add them to the avocado with the onion,
lemon juice, coriander and some seasoning. Mix well and set aside.
Put the beans, cheese, shallots and basil
in a bowl and stir gently. Season to taste. Lay the tortillas out and divide
the bean mixture between them, spooning it onto half of each tortilla. Fold the
other half over so that you have a half-moon.
Heat a little olive oil in a frying pan and
gently fry the tortillas, a few at a time, on both sides. Be careful as they
turn golden quickly. If the bean mix spills out a little, just spoon it back
in. Cut each quesadilla in half and serve with the guacamole.
PER SERVING 573 kcals, protein 22g, carbs
86g, fat 15g, sat fat 7g, fibre 11g, sugar 4g, salt 1,8g
Low-Cal yet filling
Braised chicken
SERVES 6
PREP 15 mins plus marinating
COOK 1 hr
·
1kg/2lb 4oz chicken pieces, on the bone (we used
legs, drumsticks and wings)
·
2 tbsp low-salt soy sauce
·
4 tbsp Japanese rice wine or dry Sherry
·
1 tbsp caster sugar
·
200g/7oz frozen broad beans
·
2 tbsp olive oil
Braised
chicken
Put the chicken pieces in a bowl with the
soy sauce, rice wine, sugar and 1 tsp salt, and leave for 30 mins or so. Heat
oven to 200C/180C fan/gas 6.
Meanwhile, put the beans in a pan of
boiling water and cook for 5 mins. Drain and, when the beans are cool enough to
handle, slip off the skins. Set aside.
Heat the olive oil in a large flameproof
casserole dish. Lift the chicken from the marinade and brown, a couple of
pieces 100ml/31/2fl oz chicken stock 2 shallots, finely chopped 1 tsp grated
ginger 3 spring onions, sliced cooked rice, to serve (optional) at a time.
Watch them carefully as they will brown quickly because of the sugar in the
marinade. Set each batch aside while you fry the rest.
Once all the chicken is browned, keep the
dish on the heat, add the chicken stock and sizzle for 30 sees. Throw in the
shallots and ginger, then return the chicken to the dish. Cover with a lid, put
in the oven and cook for 45 mins. Add the beans and spring onions to the dish.
Serve with rice, if you like.
PER SERVING 353 kcals, protein 26g, carbs
13g, fat 21g, sat fat 5g, fiber 3g, sugar 8g, salt 1.6g
