MIXED BEAN CHILLI

Here's a little something for meat-free Monday! Even though we're a family of omnivores, I think it's important to incorporate meat-free food into our weekly menu, so I usually try to make at least one vegetarian dinner a week, and our lunches are often meatless. Actually, come to think of it, this particular recipe would be suitable for a vegan diet too, if you omit the yogurt accompaniment or swap it for a dairy-free alternative.

Sadly (although predictably), this chilli turned out to be a bit on the spicy side for my kids (and a bit on the vegetarian side for my husband, a confirmed meat-eater) but it freezes well so a batch lasts me a while. I like to eat it for lunch as a filling for a baked potato or, if I'm feeling slightly less virtuous, I'll serve with tortilla chips and a good dollop of cooling natural yogurt.

The vegetables and beans in this tasty chilli all count towards your five-a-day (although apparently beans only count as one portion a day, no matter how many you eat) so I reckon you'd be well on your way to this target if you ate this for lunch or dinner.

Mixed Bean Chilli (vegetarian/vegan)

Serves 4

½ tbsp vegetable oil
1 onion, finely chopped
2 garlic cloves, finely chopped
1 fresh red chilli, deseeded and finely chopped
2 tsp each ground cumin and paprika
1 tsp mild chilli powder
1 each red, yellow and red pepper, deseeded and diced (360g total prepared weight)
400-g can chopped tomatoes
400-g can mixed beans in mild chilli sauce
400-g can red kidney beans in water, drained and rinsed
200-g can chickpeas, drained and rinsed
1 tbsp tomato purée
2 tbsp chopped fresh coriander

Heat the oil in a large saucepan over a low-medium heat and cook the onion for 8-10 minutes, or until softened. Add the garlic and red chilli and cook for a further minute.

Add the cumin, paprika and chilli powder and mix until the onion is coated in the spices. Increase the heat to medium-high, then stir in the peppers, tomatoes, beans, chickpeas and tomato purée.

Bring to the boil, then reduce the heat and simmer, stirring occasionally, for 30 minutes, until thick and reduced. Stir in the coriander just before serving.

CHICKEN FAJITAS

 

I must admit that I'm not exactly at the forefront of culinary trends these days, but it hasn't escaped my notice that tacos are a big thing right now. In our household we don't really do tacos but fajitas have long been one of our favourites. And that got me thinking - exactly what is the difference between a taco and a fajita?

I did a little research (where would we be without Google?) and have discovered that the term fajitas (which is Spanish and translates as 'little belts') actually refers to the meat (traditionally marinated, griddled skirt steak cut into strips) rather than the dish itself. A taco on the other hand is more a method of presentation where a filling - which can be anything really - is placed on a tortilla and served either open-faced or folded. Apparently, those hard taco shells you can buy in the supermarket are not traditional in Mexico, where corn or flour tortillas are used in tacos (although the tortilla may be fried to make it crispy). The really interesting thing about all of this is that it means that a fajita can be a taco but a taco can't be a fajita - so it turns out that I've been making tacos all along!

You might not think of spicy food as family food, but actually my 5-year-old will happily eat fajitas. She doesn't like peppers or onions, so she'll have her chicken cooked in a separate pan with some sweetcorn. She enjoys making up her own fajita (or  should I say taco?), adding the grated cheese and dollops of yogurt, and rolling it up. I'm still working on the 2-year-old - she likes the tortilla, sweetcorn, cheese and yogurt so far. I think it's definitely worth persevering as I've found that other foods have been accepted eventually if I just offer them enough times.

Chicken Fajitas

Makes 4 fajitas (enough for 2 adults as a main meal)

1 tbsp vegetable oil
300g chicken breast, cut into strips
2 tbsp fajita spice (follow link for my Home-made Fajita Spice Mix)
½ green pepper, deseeded and thinly sliced
½ red pepper, deseeded and thinly sliced
1 small red onion, halved and thinly sliced
juice of ½ lime

To serve
4 flour tortillas
1 small or ½ large avocado, peeled, diced and tossed in the juice of ½ lime
55g Cheddar cheese, grated
125-g pot full-fat natural yogurt or soured cream

Heat the oil over a high heat in a large saucepan. Add the chicken strips and fry, stirring frequently, for 5-8 minutes, or until the chicken is sealed. Add 1 tablespoon of the fajita spice, stir to coat the chicken in the spice and cook for a further minute.

Add the peppers, onion and the remaining fajita spice and stir until everything is thoroughly mixed. Pour in the lime juice and continue to cook, stirring frequently, over a high heat for 5 minutes, or until the vegetables have softened and the chicken is cooked all the way through.

Divide the chicken mixture between the tortillas. Scatter over the avocado and grated cheese and top with dollops of yogurt. Fold in the two opposite ends of each tortilla, then roll up to fully enclose the filling. Cut in half and serve.


Tips

• For beef fajitas, use strips of rump steak instead of the chicken.