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Middle Eastern Chicken & Chickpea Stew(DIET LOW CALORIES MEAL)

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Availability: Out of stock

Quick Overview

Ingredients . 4 cloves garlic, finely chopped¾ teaspoon salt, divided . ¼ cup lemon juice1 teaspoon ground cumin . 1 teaspoon paprika½ teaspoon ground pepper . 1 pound boneless, skinless chicken breasts, trimmed, cut into 1-inch pieces . 1 tablespoon extra-virgin olive oil . 1 large yellow onion,...

Ingredients

4 cloves garlic, finely chopped¾ teaspoon salt, divided

¼ cup lemon juice1 teaspoon ground cumin

1 teaspoon paprika½ teaspoon ground pepper

1 pound boneless, skinless chicken breasts, trimmed, cut into 1-inch pieces

1 tablespoon extra-virgin olive oil

1 large yellow onion, chopped1 14-ounce can no-salt-added diced tomatoes

1 15-ounce can chickpeas, rinsed¼ cup chopped flat-leaf parsley

Preparation

Mash garlic and ½ teaspoon salt on a cutting board with the back of a fork until a paste forms. Transfer to a medium bowl and whisk in lemon juice, cumin, paprika and pepper. Add chicken and stir to coat. Heat oil in a large cast-iron skillet over medium-high heat. Add onion and cook, stirring occasionally, until golden brown, 6 to 8 minutes. Using a slotted spoon, transfer the chicken to the pan (reserve the marinade) and cook, stirring occasionally, until opaque on the outside, about 4 minutes. Add tomatoes with their juice, chickpeas, the reserved marinade and the remaining ¼ teaspoon salt. Reduce heat to medium and cook, stirring occasionally, until the chicken is cooked through, 5 to 7 minutes more. Serve sprinkled with parsley.

Nutrition information

Serving size: 1¼ cups

Per serving: 267 calories; 8 g fat(1 g sat); 6 g fiber; 21 g carbohydrates; 28 g protein; 48 mcg folate; 63 mg cholesterol; 4 g sugars; 0 g added sugars; 1,069 IU vitamin A; 27 mg vitamin C; 92 mg calcium; 2 mg iron; 613 mg sodium; 554 mg potassium

Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (21% dv)

Carbohydrate Servings: 1½

Exchanges: ½ starch, 1½ vegetable, 3 lean meat, ½ fat

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