- Microwaved Chilli.jpg (130.06 KiB) Viewed 653 times
Preparation Time: 10 minutes
Cooking time: 5 minutes
Serves: 4 persons
This meal, if served as four portions, provides 287 cals, 8g fat (of which 5g saturates), 16g sugar and 1g salt per portion.
Ingredients
- ½ small onion, finely chopped
- 1 garlic clove, crushed
- Knob of butter
- ½ tsp paprika
- ½ tsp ground cumin
- Pinch of chilli flakes
- 400g (14oz) can chopped tomatoes, drained and juice reserved
- 400g (14oz) can kidney beans, drained and juice reserved
- ½ vegetable stock cube
- 2 squares dark chocolate
Method
1. Put the onion, garlic, butter and spices in a microwaveable container, stir, then heat in the microwave on high for 30 - 40 seconds. Leave to stand for 1 minute, then add the chopped tomatoes, beans, stock cube and chocolate.
2. Cover with cling-film and pierce 3 times. Place some kitchen paper on your microwave turntable, put the container on top and cook for 2 minutes on high. Stir well and leave to stand for 1 minute. Add some of the reserved tomato juice if your chilli starts to dry out, but remember that it won't reduce as much in the microwave as it would on the hob.
3. Cover and cook on medium for a further 2 minutes. Give it a good stir and allow to stand for 1 minute before serving.
4. Serving suggestion - add a cooling effect with a blob of sour cream or plain yogurt.
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