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.
Elaine Russell
1 person made this
Ingredients
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
Directions
Preparation:15min ›
Cook:25min ›
Ready in:40min
- First make the topping. Mix the yogurt with the spring onion and herbs. Cover and chill until needed.
- 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.
- 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.
- Stir in the tomatoes, kidney beans and pepper. Bring to the boil, then reduce the heat and simmer for 15 minutes.
- Meanwhile, cook the spaghetti in boiling water according to the packet instructions. Drain well.
- 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.
