Mediterranean-style chicken, sausage and beans

This hearty Mediterranean-style dish ticks a million boxes. It’s a beautiful way to eat creamy pulses. It’s simple and super quick to make. It’s as good with salad in the summer as it is with potatoes, rice or even polenta in the winter. It has fibre and phytonutrients in abundance. It’s inexpensive. It’s utterly gorgeous.

Prep time: 6-7 mins
Cook time: 90 mins-2hrs
Servings: 4
Servings: 4

Ingredients

  • Extra virgin olive oil
  • 1 red onion, peeled and sliced
  • 4 cloves of garlic, crushed
  • 1 red and one yellow pepper, deseeded and sliced
  • 1 400g tin of cannellini beans
  • 1 jar of tomato and olive pasta sauce – mine was from Aldi but you can use anything similar
  • 2-3 tablespoons of tomato puree
  • 4 chicken thighs
  • 8 sausages
  • Sea salt
  • Cracked black pepper

To serve

  • Crumbled feta cheese
  • Blanched Tenderstem broccoli
  • Fresh basil

Instructions

Heat the oven to 140 degrees or 130 degrees fan. If you want to cook this more quickly heat the oven to 170 degrees or 160 degrees fan.

In a shallow oven-proof dish glug in some olive oil then add the chicken and sausages to cover the base (no need to brown). 

Now layer on the red onion, garlic and peppers and add some sea salt and black pepper.

Mix the jar of sauce and the tomato puree into the drained beans before tipping them on to the layer of peppers and onions.

Drizzle with more olive oil and cover with tin foil. Bake for about 90 mins or if you are using a higher heat, for an hour.

To serve, scatter over the feta and basil then lay a few sprigs of blanched Tenderstem broccoli on top to add a pop of colour.

 

Nutrition Info

Beans

Though the term “superfood” is applied to many foods these days, beans really may be deserving of the title. They are technically a starchy vegetable packed with protein, low in fat and sugars – this can aid weight-loss as they keep us feeling fuller for longer. It has been proven that beans also decrease the risk of type 2 diabetes due to their low glycaemic index, thereby improving lipid and glycaemic control in diabetics. Their most famous attribute is the link between their consumption and lower levels of cholesterol which in turn reduces the risk of developing chronic conditions such as heart disease.

Beans, in general, are one of the only plant foods that provide a significant amount of the amino acid lysine, in addition to a wide range of antioxidants. It’s important to get a variety of beans and legumes as each contain different and varying micronutrients; cannellini beans have more calcium; pinto beans score high in folate; and aduki beans, chickpeas, and butter beans are particularly high in iron. Most are packed with resistant starch, adukis are high in potassium, and red and black varieties are rich in disease-fighting antioxidants.

 

Find your new natural

Have this beautiful easy food in your life every day with our meal plans.

 

Bought a new HP printer recently. The ink is a bit funny but tastes great on a sausage sandwich.

Portion Guidelines

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

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