Tomato-Chickpea Masala With Chicken Recipe

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Ingredients:

Serving

3 tbsp olive oil , extra-virgin
2 tbsp butter, unsalted
2 medium onions
ginger , 3-inch piece
4 garlic cloves, medium
1 1/2 tbsp garam masala
1/8 tsp cayenne pepper
6 -8 oz cooked chicken (white or dark meat)
2 (15 oz) cans chickpeas ( no salt added)
2 (28 oz) cans whole tomatoes
3/4 cup low-fat coconut milk
1 1/2 tsp sugar
1 tsp salt
1/4 cup cilantro, for garnish
2 medium lemons , for serving
1/2 cup plain nonfat yogurt

Directions:

Heat the oil and butter in a large, heavy-bottomed pot over medium-low heat.
Meanwhile, finely chop the onions. Peel the ginger, then grate it to yield 2 tablespoons. Cut the garlic into very thin slices.
When the butter has melted, add the onions, garlic, ginger, garam masala and cayenne pepper; cook for about 5 minutes, stirring often, until the onions have softened.
Shred the chicken (to taste), discarding any skin. Rinse and drain the chickpeas. Coarsely chop the tomatoes, reserving their juices (discard any basil leaves in the can).
Stir the chickpeas and the tomatoes with their juices into the pot. Once the chickpeas have heated through, use a potato masher to mash about half of them. Add the shredded chicken. Increase the heat to medium; once the liquid starts to bubble, cook for about 8 minutes, then stir in the coconut milk, sugar and salt. Cook for 5 minutes, stirring as needed.
Meanwhile, coarsely chop the cilantro. Cut the lemon into wedges.
Taste, and adjust the seasoning as needed. Divide among individual plates; add spoonfuls of yogurt to each portion. Sprinkle with the cilantro and serve hot, with lemon wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	338.49 Kcal (1417 kJ)
Calories from fat	228.19 Kcal
		% Daily Value*
Total Fat	25.35g	39%
Cholesterol	25.38mg	8%
Sodium	584.85mg	24%
Potassium	393.66mg	8%
Total Carbs	19.32g	6%
Sugars	5.53g	22%
Dietary Fiber	3.14g	13%
Protein	10.47g	21%
Vitamin C	15.9mg	27%
Iron	1.7mg	9%
Calcium	57.1mg	6%

Amount Per 100 g
Calories	62.12 Kcal (260 kJ)
Calories from fat	41.88 Kcal
		% Daily Value*
Total Fat	4.65g	39%
Cholesterol	4.66mg	8%
Sodium	107.34mg	24%
Potassium	72.25mg	8%
Total Carbs	3.55g	6%
Sugars	1.01g	22%
Dietary Fiber	0.58g	13%
Protein	1.92g	21%
Vitamin C	2.9mg	27%
Iron	0.3mg	9%
Calcium	10.5mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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