Spicy chicken chilli with spaghetti

    40 minutes

    Sweet capsicums and warm spices flavour this dish, made with chicken mince rather than the traditional beef for a lower fat content, and served on spaghetti to boost the carbohydrate value.

    1 person made this

    Serves: 4 

    • 1 tbsp sunflower oil
    • 1 large garlic clove, crushed
    • 1 onion, finely chopped
    • 2 red or green capsicums, deseeded and finely chopped
    • 1½ tsp cayenne pepper, or to taste
    • 2 tsp ground cumin
    • 1 tsp dried oregano
    • 500g chicken mince
    • 2 cans (about 400g each) no-salt-added chopped tomatoes
    • 1 can (about 400g) red kidney beans, drained and rinsed
    • pepper to taste
    • 500g spaghetti
    • For the topping
    • ½ cup (125g) plain low-fat yogurt
    • 1 spring onion, finely chopped
    • ⅓ cup (20g) finely chopped mixed fresh herbs, such as parsley, coriander and chives

    Preparation:15min  ›  Cook:25min  ›  Ready in:40min 

    1. First make the topping. Mix the yogurt with the spring onion and herbs. Cover and chill until needed.
    2. Heat the oil in a large frying pan. Add the garlic and sauté for 30 seconds. Add the onion and capsicums, then sauté, stirring occasionally, for 5 minutes or until softened but not browned.
    3. Stir in the cayenne pepper, ground cumin and oregano, and continue to cook, stirring occasionally, for 2 minutes. Add the chicken mince and cook, stirring occasionally to break up any lumps, until it is browned and crumbly.
    4. Stir in the tomatoes, kidney beans and pepper. Bring to the boil, then reduce the heat and simmer for 15 minutes.
    5. Meanwhile, cook the spaghetti in boiling water according to the packet instructions. Drain well.
    6. Divide the spaghetti among four plates and spoon an equal amount of chicken chilli over each serving. Top with the herb-flavoured yogurt and serve.

    Some more ideas…

    For a vegetarian chilli, omit the chicken mince and add an extra can of kidney beans. * To increase the fibre content of this dish, use wholemeal spaghetti or noodles. * Replace the chicken mince with turkey mince, which is a good source of zinc and many B vitamins.

    Health points

    Red kidney beans are low in fat. They provide good amounts of vitamins B1, niacin and B6, and useful amounts of iron. Kidney beans are also a good source of soluble fibre, which can help to reduce high levels of cholesterol in the blood.

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