Chickpea & Chicken Casserole
An easy protein rich dinner that gets its flavour from cumin, lemon juice and garlic. Serve with couscous and steamed broccoli. A great recipe for the slow cooker.
Servings
4
Ready In:
0hrs 55min
Calories:
319
Good For:
Dinner
Meal Plan Recipes
Chickpea & Chicken Casserole
By: Debra Carey
A health score of 9.6 out of 10 for this recipes ensures you’ve got a wonderfully nutritious meal packed with protein from the chicken and chickpeas. Serve with either couscous or rice to add in calories with carbs. Alternatively, you could serve it with quinoa for even more protein.
Goes well with steamed or baked potatoes as well.
Ingredients
- 4 cloves garlic, finely chopped
- 450g skinless chicken breats, cut into 1 inch pieces
- 1 sweet red pepper
- 1 X 400g can chickpeas, rinsed
- 1 X 400g can diced tomatoes
- 1 large onion
- 1 Tbsp olive oil
- 1/4 cup lemon juice
- 1 tsp cumin, ground
- 1 tsp paprika
- 3/4 tsp salt
- 1/2 tsp pepper
Add calories with:
You could quite easily add more chicken to this recipe to boost calories. Alternatively, sweet potato goes quite well but add half way through the cooking time as it doesn’t take that long to cook. Just peel and cut into 1 inch cubes and add to the casserole.
Also, to boost the calorie content, serve with either rice, couscous or quinoa. Goes well with roast or baked potato. Top with creme fraiche (sour cream) or grated cheese.
Reduce calories by:
This recipe is reasonably low in calories, so serve without any accompaniments.
Nutrition
A quick guide to calories, macronutrients and micronutrients for this recipe. Percentages are based on a recommended 2,000 calorie diet. Grams (g), milligrams (mg), microgram (ug/mcg).
- Calories: 319 kcal 16%
- Carbs: 25.82g 10%
- Sugars: 5.4g 6%
- Protein: 24.38g 49%
- Salt (Sodium): 801.82g 40%
- Total Fat: 13.65g 20%
- Saturated Fat: 2.96g 15%
- Monounsaturated Fat: 6.32g 0%
- Polyunsaturated Fat: 3.06g 0%
- Trans Fat: 0.09g 0%
- Cholesterol: 52.7mg 18%
- Fibre: 7.13g 25%
- Calcium: 106.74mg 13%
- Magnesium: 62.61mg 17%
- Potassium: 700.87mg 20%
- Iron: 3.22mg 23%
- Zinc: 1.65mg 17%
- Phosphorus: 256.93mg 37%
- Vitamin A: 610.4iu/mcg 76%
- Vitamin C: 59.42mg 74%
- Thiamin B1: 0.13mg 38%
- Riboflavin B2: 0.13mg 9%
- Niacin B3: 8.79mg 55%
- Vitamin B6: 1.12mg 80%
- Folic Acid B9: 58.05iu/mcg 29%
- Vitamin B12: 0.28iu/mcg 11%
- Vitamin D: 0.33iu/mcg 7%
- Vitamin E: 1.45mg 12%
- Vitamin K: 66.22iu/mcg 88%
Step by Step Instructions
Step 1
Mash garlic and 1/2 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. Set aside for 10 minutes.
Step 2
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. Add red pepper and cook another 2 minutes.
Step 3
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 1/4 teaspoon salt. Reduce heat to medium and cook, stirring occasionally, until the chicken is cooked through, 7 to 10 minutes more. Serve sprinkled with parsley.
Step 4
While the casserole is cooking, make any accompaniments such as rice or couscous. Serve alongside the casserole.
People Who’ve Made This
“A super healthy supper that packs a protein punch and is high in Vitamins A, C, B3 (Niacin), B6 and K. Serving with rice, couscous or potatoes will boost the calories. Top with sour cream for a treat.”
