This is a traditional Cajun dish in which rice is used to sop up the rich juices of the stew.
2 tsp rapeseed oil
2 stalks celery, chopped
2 green bell peppers, seeded and diced
2 cloves garlic, minced
1 onion, chopped
450g (1 lb) boneless skinless chicken, cut into ½ inch cubes
2 tsp each dried thyme leaves and oregano
1 tsp chili powder
¼ tsp cayenne pepper (optional)
500ml (1 pint) chicken stock (low fat, low sodium)
2 cans (2x400g) stewed tomatoes
1 can (1x410) red kidney beans, drained and rinsed
170g (6oz) brown rice
1 bay leaf
6g (1/4oz) chopped fresh flat leaf parsley
Makes 4 servings.
Turkey Option: You can use boneless skinless turkey for the chicken.
Seafood Addition: Add 240g (8 oz) of small raw prawns, peeled and deveined during the last 10 minutes of cooking.