The most important aim of this recipe book is to help people to cook heart healthy meals using readily available and economical ingredients.

One-pot chicken

Recipe from Marlene Weston

Serves 6


2 tsp (10 ml) sunflower oil

1 large onion, chopped

1 clove of garlic, finely chopped

4 chicken breasts on the bone, halved and skin and all fat removed

2 large carrots, thickly sliced

3 baby marrows, thickly sliced

1 x 410 g tin chopped tomatoes

1 tbsp (15 ml) tomato paste

½ tsp (2,5 ml) paprika or cayenne pepper or to taste

1 tsp (5 ml) dried origanum or 1 tbsp chopped fresh origanum

½ cup (125 ml) water

1 x 410 g tin baked beans in tomato sauce

1 x 410 g tin butter or red kidney beans, drained (optional)

½ tsp (2,5 ml) salt

lemon juice and black pepper to taste

2 tbsp (30 ml) chopped fresh parsley


  1. Heat oil in a large pot and fry onion and garlic for a few minutes. Add chicken and fry until golden brown.
  2. Add carrots, baby marrows, tomatoes, tomato paste, paprika and origanum.
  3. Add water, reduce heat and simmer with a lid for 30 minutes or until the chicken is cooked.
  4. Add tins of beans, salt and season with lemon juice and pepper. Heat through and stir in the parsley.
  5. Serve on small portions of pap, mealie rice or mashed potatoes.
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