3

Chicken and Chickpea Stew (Middle Eastern)

Meal Items

Cooking spray

1 spray(s)

0

Onion(s), uncooked

½ cup(s), (sliced)

0

Garlic, fresh

1 small clove(s), (minced)

0

Salt

¼ tsp

0

Pepper, black

¼ tsp

0

Cinnamon, ground

¼ tsp

0

Cumin seeds

tsp

0

Pepper, red or cayenne

tsp, (crushed)

0

Canned diced tomatoes

1 cup(s)

0

Chicken broth, fat free

½ cup(s)

0

Chicken thigh meat, boneless, skinless, cooked

3 oz

3

Chickpeas, (garbanzo beans), canned, undrained

¼ cup(s), (drained and rinsed)

0
Notes
Coat a medium-size pot with cooking spray; heat over medium-high heat. Add onion and garlic and sauté for 5 minutes, stirring frequently. Add salt, pepper, cinnamon, cumin and red pepper flakes; sauté for 30 seconds more. Add remaining ingredients and simmer for 10 minutes. (INGREDIENT SWAP OPTIONS: Make this dish vegetarian! Use vegetable broth instead of chicken broth, leave out the chicken thigh and add an extra 1/4 cup of chickpeas instead. Then top the stew with a tablespoon of fat-free plain yogurt just before serving.)

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