Chicken and Chickpea Stew (Middle Eastern)

3

Meal Items

cooking spray

1 spray(s)

0

uncooked onion(s)

½ cup(s), (sliced)

0

garlic clove(s)

1 small clove(s), (minced)

0

table salt

¼ tsp

0

black pepper

¼ tsp

0

ground cinnamon

¼ tsp

0

cumin seeds

tsp

0

red pepper flakes

tsp, (crushed)

0

canned diced tomatoes

1 cup(s)

0

fat free chicken broth

½ cup(s)

0

cooked skinless chicken thigh

3 oz

3

chickpeas (15 oz)

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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