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Ingredient
Chicken with Black Eyed Beans
Introduce
Ingredient
Food ration :
4+Cooking time :
120 mins
250 g
Black Eyed Beans
8 sprigs
thyme
3 cloves
garlic
1 tbsp
plain flour
750 ml
chicken stock
180 g
white breadcrumbs
40 g
grated parmesan
Cooking instructions
* Step 1
Soak the beans overnight in cold water. The next day drain and boil hard in deep water for 10 minutes then reduce heat to a simmer.
* Step 2
Add a glug of olive oil to the beans the bay leaves and continue to cook for about another 40 mins removing any froth from the pan as they cook. To test if they are cooked they should be tender with a little bite but retain their shape. Once cooked drain and set aside.
* Step 3
Season the chicken thighs with salt and pepper and brown them in a little olive oil. Once they are a pale gold colour remove them from the pan but leave the cooking fat behind.
* Step 4
Peel the onions, cut them into thick segments and put them into the pan to soften. Adding more oil if it's necessary
* Step 5
Peel and finely slice the garlic then add that to the onions along with 6 sprigs of thyme.
* Step 6
Allow the mixture to soften then add the flour and leave to colour for 2-3 minutes before gradually adding the stock to make a thick onion honey coloured sauce.
* Step 7
Tip the drained beans into the pot, bring back to a simmer then re-add the chicken with any juices that have been collected.
* Step 8
Season with salt and pepper and simmer gently for 20 minutes then turn off the heat and warm the oven to 180C (Gas mark 4).
* Step 9
Mix the breadcrumbs and the cheese with a couple of tablespoons of olive oil and the leaves from the rest of the thyme.
* Step 10
Pour the breadcrumb mix over the top of the casserole and gently flatten. Bake in the oven uncovered for 50-60 minutes.
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10 Pieces Of Expert Nutrition Advice
1. Start Small
2. Fill Your Plate With Beans and Leafy Greens
3. Focus on Adding—Not Subtracting
4. Taste the Rainbow
5. Prioritize Potassium
6. Eat More Plants
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8. Try the Mediterranean Diet
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