Mozambique chicken

This Mozambique chicken recipe is just the thing for a cold winter's night, high in calcium, fibre and iron, makes this a brilliant, healthy, flavour packed dinner the whole family will enjoy, well worth the wait!

Serves: 6

Time to make: 8 hrs 15 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

2 teaspoons paprika
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon ground turmeric
2 tablespoons piri piri sauce (or curry paste)
2 tablespoons tomato paste
8 skinless boneless chicken thighs, halved
1 tablespoon olive oil
1 red onion, chopped
3 cloves garlic, finely chopped
2 stalks celery, sliced lengthwise and chopped
2 cups (250g) 2cm cubed pumpkin
1 green capsicum, roughly chopped
1 red capsicum, roughly chopped
400g can diced tomatoes
400g can red kidney beans, drained and rinsed
400g can light coconut milk
½ cup fruit chutney
½ teaspoon salt
ground black pepper
2 cups roughly chopped kale
juice of 1 lemon or lime

To serve
2 cups cooked brown rice
1 cup low-fat plain yoghurt
4 mini wholemeal pita
¼ cup chopped fresh coriandercilantroX

Instructions

Stay Awake

1 In a large bowl, combine first 6 ingredients. Add chicken and stir to coat well.

2 In slow cooker, heat oil on high. Add onion and garlic and cook for 2-3 minutes. Add chicken, plus all remaining ingredients, except kale and lemon/lime juice. Stir and cover. Reduce heat to low and cook for 6-8 hours.

3 Ten minutes before serving, add kale and lemon/lime juice and stir through.

4 Serve with brown rice and yoghurt, with wholemeal pitas on the side. Garnish with coriander.

HFG tip

If you use dried kidney beans rather than canned they should not be cooked from raw in a slow cooker, because if they’re under-cooked they contain a toxic protein that can make you sick. Make sure you soak them overnight first, then boil them for 10 minutes and simmer for a further 40 minutes before adding them to the slow cooker.

Nutrition Info (per serve)

Calories 565 cal

Kilojoules 2360 kJ

Protein 40 g

Total fat 15 g

Saturated fat 7 g

Carbohydrates 60 g

Sugar 20 g

Dietary fibre 11 g

Sodium 630 mg

Calcium 270 mg

Iron 5.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.