Eat Runner Beans

Gujarati-style runner beans with spiced chicken skewers

This Indian-style recipe is low in calories, salt and fat and makes a wonderful summer meal.

NUTRITIONAL INFO PER SERVING

  • Calories 323kcals
  • Fat 9.9g (2.6g saturated)
  • Protein 32g
  • Carbohydrates 30.1g (5.3g sugar)
  • Salt 0.4g

INGREDIENTS

  • 400g skinless, free-range chicken breasts, cut into 3cm cubes
  • 1 tsp tandoori powder
  • 4 tbsp Greek yogurt
  • Small bunch each of fresh mint
  • and fresh coriander, chopped
  • 1 tsp cumin seeds, crushed
  • 7cm piece fresh ginger, finely grated
  • 2 garlic cloves, crushed
  • 2 tbsp groundnut oil
  • 1 tsp black mustard seeds
  • 2 mild red chillies, finely sliced
  • ¼ tsp ground turmeric
  • 500g runner beans, trimmed and finely shredded lengthways
  • Rotis or chapatis, warmed, to serve

METHOD

Preheat a grill or barbecue to medium. Mix the chicken, tandoori, yogurt, mint and half each of the coriander, cumin, ginger and garlic. Set aside for 10 minutes.

Thread the chicken onto 12 skewers (if using wooden skewers soak them in water for 30 minutes first), then grill or barbecue for 6-8 minutes, turning halfway, until cooked through.

Meanwhile, heat the oil in a large frying pan over a medium heat. Add the mustard seeds and remaining cumin and stir for 2 minutes, until popping. Add the chillies, turmeric, remaining ginger and garlic and cook for 30 seconds. Add the beans and a dash of water, stir-fry for 3-4 minutes, then add the remaining coriander. Serve with the chicken skewers and rotis or chapatis.

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