Moroccan-style chicken
Thursday, May 31, 2018. Author Matthew Kershaw
This easy, tasty dish gives a protective boost to your health. It's packed with protein to repair your hard-working muscles and help regulate your blood sugar. It's also high in lycopene and MUFAs, benefitting your heart health and protecting against cancer.
Serves 2
Ingredients
2 chicken thigh fillets – ½ lb (200g)
½ courgette/zucchini
1 tin chopped tomatoes (400g)
1 Tbsp tomato puree (15ml)
1 tin chickpeas, drained and rinsed (400g tin, 240g drained)
1 red onion
2 cloves garlic
1 tsp paprika (5g)
1 tsp ground cumin (5g)
1 tsp chili flakes (5g)
1 tsp oregano (5g)
1 tsp olive oil (5ml)
Method
- Peel the onion and garlic, then dice the onion.
- Heat the oil in a pan over a medium heat, then add the onion and cook for 5 minutes, or until soft, before adding the garlic for a further minute.
- Open the chicken thigh fillets so they are flat, add them to the pan and brown on both sides, and are cooked in the center.
- Add the spices and oregano and stir them into the mixture. Cook for a further minute.
- Add the tomatoes and the tomato puree, then stir to combine. Place a lid over the pan, turn down to a simmer and let cook for 10 minutes.
- Meanwhile, chop the courgette/zucchini into quartered discs.
- Add the courgette/zucchini and the chickpeas, then stir to combine and cook for a final 10 minutes.
- Season the mixture with salt and pepper to taste.
- Spoon the tomato mixture into a bowl, then top with a chicken thigh and serve.
Nutritional profile per serving
Total calories: 507 kcals
Protein: 29g (23% of total kcals)
Fats: 24g (42%)
Carbohydrates: 45g (35%)
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