Chicken and Chickpea Stew |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Talk about a lean bean! Adding about 1/2 cup of filling high-fiber chickpeas to your daily diet can cut your consumption of fatty foods, a study in the journal Appetite finds. Ingredients:
3/4 cup whole-wheat couscous |
1 pound boneless, skinless chicken breasts |
3/4 teaspoon salt, divided |
1/2 teaspoon freshly ground black pepper, divided |
1 tablespoon olive oil |
1 1/2 cups chopped onion |
2 large cloves garlic, chopped |
1 tablespoon tomato paste |
1 can (14.5 ounces) diced tomatoes, drained |
1/2 teaspoon ground cumin |
1/2 teaspoon cinnamon |
1 can (15 ounces) chickpeas, rinsed and drained |
1 cup low-sodium chicken broth |
1 yellow or green zucchini (6 ounces), cut into 1-inch pieces |
3 tablespoons chopped fresh cilantro (or mint) |
Directions:
1. Cook couscous as directed on package. Season chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. In a nonstick skillet, heat oil over medium heat. Cook chicken, turning once, 2 minutes per side. Transfer chicken to a plate. Cook onion in same skillet, stirring occasionally, 5 minutes. Add garlic and tomato paste; cook, stirring, 1 minute more. Add tomatoes, cumin and cinnamon; cook, stirring, 2 minutes more. Return chicken to skillet; add chickpeas, broth, zucchini, remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper. Simmer, covered, until chicken is cooked through, about 10 minutes. Serve stew with couscous. Garnish with cilantro.
2. 477 calories, 7 grams fat, 1 gram saturated fat, 66 grams carbohydrate, 13 grams fiber, 41 grams protein Nutritional analysis provided by Self
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