December 3, 2011

Chicken and Chickpea Stew

This is a great comforting dish on a cool fall night. Not to mention the protein and fiber will keep you satisfied for a while. This dish also smells great while it is cooking. I adapted this recipe from Epicurious.  This can be served over brown rice or couscous, or it can stand on its own.

Make sure that you rinse and drain the peas before adding them to the dish. This helps rinse off a lot of the salt that is put on during the canning process. The nutrition information is without rinsing and draining the peas.

Chicken and Chickpea Stew
Adapted from Epicurious

Makes 4 servings, serving size 1 piece of chicken plus 1/4 of stew

1 lb boneless skinless chicken breast (about two large pieces)
3/4 teaspoon salt, divided
1/2 teaspoon pepper
1 tablespoon olive oil
4 garlic cloves, chopped
1 1/2 cups chopped red onion
1 tablespoon tomato paste
1 green bell pepper, seeds and ribs removed, cut into strips
1 can (15 oz) diced tomatoes
1 can (14.5 oz) chickpeas, rinsed and drained
1 cup low sodium chicken broth
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cumin

1. Heat olive oil in a large skillet. Season chicken with 1/4 teaspoon pepper and 1/4 teaspoon salt. Place into the skillet and cook until chicken is almost cooked through, but not totally. Remove the chicken and cut each piece into two pieces.

2. In the same pan, cook the onions for about 5 minutes.

3. Add tomato paste and garlic and cook about 1 minute more.

4. Add bell pepper, tomatoes, cumin and cinnamon. Cook 2 minutes while stirring.

5. Add the chicken back into the skillet and add chickpeas, chicken broth and remaining 1/4 teaspoon pepper and 1/2 teaspoon salt. Simmer until chicken is cooked through, 7-10 minutes.

6. Before serving, sprinkle the cilantro on top.

Nutritional Information
Calories: 299
Fat: 6
Carbohydrates: 33
Fiber: 10
Protein: 32
Sodium: 1217
Points+: 8


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