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Enjoy A Variety Of Foods Every Day (Part 1) : Black & white bean quesadillas with guacamole, Braised chicken

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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

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

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

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