Varied Protein Sources in One Delicious Dish

 
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Chicken and Chickpeas from India
Serves: 2 | Serving Size: 2 cups

Ingredients:

  • 1 tsp vegetable oil
  • 1 clove garlic, minced
  • 1/2 onion, diced
  • 1/2 tsp ginger
  • 1 tsp garlic powder
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • Pinch cayenne
  • Dash black pepper
  • 1 tsp ground coriander
  • 1 15-oz can chickpeas, drained and rinsed
  • 2 chicken thighs, skinless, boneless, cut in half
  • 2 cups chicken broth

Directions:

  1. Sauté the onion and garlic in hot oil in an oven-safe pan. Add the seasonings and allow those to cook with the onions. When the onions are transparent, add the chickpeas, chicken thighs, and chicken broth. Bring the broth to a boil.
  2. Cover the pan and place it in a preheated 375 degree oven. Cook for 20 minutes or until the chicken is done.
  3. Remove the chicken. Bring the mixture to a boil on the stove and check the seasonings. Add more broth to thin it down or cook it longer to thicken it.
  4. Serve hot, in a wide bowl.

Nutrition Information:

  • Serves 2. Each serving has 328 calories, 10 g fat, 2 g saturated fat, 0 g trans fat, 33 mg cholesterol, 105 mg sodium, 39 g carbohydrate, 11 g fiber, 7 g sugars, and 22 g protein.
  • Each serving also has 1% vitamin A, 3% vitamin C, 7% calcium and 27% iron.

Chef’s Tips:

  1. Provide a contrast to the heat and spice of this dish by garnishing it with a dollop of plain nonfat Greek yogurt.
  2. By doing this, you’ll also be adding a third delicious source of protein to your meal!

Printable Handout:

ChickenChickpeasHandout Varied Protein Sources in One Delicious Dish

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