Chicken, Onion and Sun-Dried Tomato Stew
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Chicken, Onion and Sun-Dried Tomato Stew

Chicken, Onion and Sun-Dried Tomato Stew

with Parsley Butter Cauliflower Rice

Tags:
Under 650 calories
Lower Carb
High Protein
Allergens:
Sulphites

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time30 minutes
Cooking time35 minutes
DifficultyEasy

Ingredients

serving amount

1 unit(s)

Onion

2 unit(s)

Garlic Clove

80 grams

Green Beans

1 bunch(es)

Flat Leaf Parsley

1 unit(s)

Cauliflower

1 pack(s)

Diced Chicken Breast

25 grams

Sun-Dried Tomato Paste

1 carton(s)

Passata di Pomodoro

28 grams

Red Wine Stock Paste

(Contains Sulphites)

Not included in your delivery

75 milliliter(s)

Water

¼ tsp

Salt

20 grams

Butter

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Nutritional information

Energy (kJ)1963 kJ
Energy (kcal)469 kcal
Fat15.4 g
of which saturates6.7 g
Carbohydrate33.6 g
of which sugars21.3 g
Protein45.8 g
Salt3.97 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Chopping Board
Food Processor
Garlic Press
Grater
Knife
Large Frying Pan
Pan

Instructions

1

Thinly slice the onion. Peel and grate the garlic (or use a garlic press). 

Trim the green beans, then cut into thirds. Roughly chop the parsley (stalks and all).

Cut the cauliflower into quarters and grate on the coarse side of your grater to make ‘rice’ (if you have a food processor, use this instead).

 

2

Heat a large frying pan on medium-high heat with a drizzle of oil.

Once hot, add the chicken and pan-fry until brown all over, 5-7 mins. Season with salt and pepper.

Add the onion in halfway through, stirring occasionally. IMPORTANT: Wash your hands and equipment after handling raw chicken and its packaging.

3

When there is 1 min remaining, add the garlic and sun-dried tomato paste. Stir and cook until fragrant, 1 min.

4

Once the chicken has browned, add the passata, red wine stock paste, green beans, the water and salt (see pantry for both). Stir well.

Bring to the boil, then lower the heat to medium-low and simmer, stirring occasionally, until the sauce has thickened, the beans have softened and the chicken is cooked through, 6-8 mins. IMPORTANT: The chicken is cooked when no longer pink in the middle.

5

While the chicken simmers, heat a medium frying pan on medium-high heat with a drizzle of oil.

Once hot, add the cauliflower rice and cook until just soft, 2-3 mins. Season well with salt and pepper.

Stir though half the parsley and butter (see pantry), 1 min more.

6

Serve the chicken, onion and sundried-tomato stew with the parsley butter cauli rice alongside. 

Scatter over the remaining parsley to finish.