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Persian-Inspired Chicken Breast, Chickpea and Veggie Stew
Very High Fibre
Persian-Inspired Chicken Breast, Chickpea and Veggie Stew

with Toasted Garlic Flatbreads

10 min
Difficulty: 1/3

Ingredients: Chickpeas (chickpeas, water, salt, ascorbic acid, disodium EDTA) • Crushed tomatoes with onion and garlic (tomato paste, water, diced tomatoes, dehydrated onion, salt, dehydrated garlic, sugar, citric acid) • Carrot • Chicken breasts • Flatbread (milk, soy, wheat) (enriched wheat flour, water, canola oil, yogurt (milk ingredients, modified corn starch, carrageenan, pectin, active bacterial culture), milk, yeast, buttermilk, sugar, vinegar, salt, wheat gluten, corn flour, guar gum, vegetable monoglycerides, baking powder, soy lecithin, natural flavours, potassium sorbate, calcium propionate, sodium bicarbonate, sorbic acid, enzymes) • Zucchini • Yellow onion • Yogurt sauce (milk) (cream, pasteurized milk, milk protein concentrate, yogurt (partly skimmed milk, skim milk powder, bacterial culture), sour cream (milk ingredients, modified corn starch, guar gum, carrageenan, locust bean gum, sodium citrate, bacterial culture), cucumber, garlic, lemon, vinegar, modified cornstarch, water, canola oil, salt, white pepper, herbs, potassium sorbate) • Almonds • Vegetable broth concentrate (vegetable juice concentrates (tomato, mushroom, onion, carrot, celery), sugars (sugar, maltodextrin), salt, yeast extract) • Middle Eastern spice blend (mustard) (spices, paprika powder, salt, sugar (corn syrup solids, sugar), garlic powder, black pepper, mustard ground, canola oil, oleoresin paprika, silicon dioxide) • Garlic puree (garlic, water, soybean oil, citric acid, phosphoric acid, xanthan gum, potassium sorbate, sodium benzoate) • Parsley.

Allergens

Almonds
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Baking Sheet
Large Pot
Measuring Spoons
Strainer
Small Bowl
Measuring Cups
Silicone Brush

Tags

Very High Fibre
Soup-stew
Winter-warmers
Ingredients
Chickpeas

Chickpeas

1 unit(s)

Carrot

Carrot

2 unit(s)

Middle Eastern Seasoning

Middle Eastern Seasoning

15 g

Flatbread

Flatbread

2 unit(s)

Almonds, sliced

Almonds, sliced

28 g

Parsley

Parsley

7 g

Zucchini

Zucchini

1 unit(s)

Garlic Puree

Garlic Puree

1 tbsp

Crushed Tomatoes with Garlic and Onion

Crushed Tomatoes with Garlic and Onion

1 unit(s)

Yellow Onion

Yellow Onion

0.5 unit(s)

Vegetable Broth Concentrate

Vegetable Broth Concentrate

2 unit(s)

Yogurt Sauce

Yogurt Sauce

3 tbsp

Chicken Breasts

Chicken Breasts

2 unit(s)

Salt

Salt

0.25 tsp

Butter

Butter

1 tbsp

Pepper

Pepper

0.25 tsp

Oil

Oil

2 tbsp

Preparation
1
Prep and toast almonds

  • Before starting, preheat the oven to 450˚F. Wash and dry all produce.
  • Peel, then halve carrots lengthwise and cut into 1/2-inch half-moons.
  • Halve zucchini lengthwise, then cut into 1/2-inch half-moons.
  • Peel, then cut half the onion (use whole onion for 4 servings) into 1/2-inch pieces.
  • Roughly chop parsley.
  • Drain chickpeas, reserving 1/4 cup (1/2 cup) canning liquid. Discard remaining liquid.
  • Heat a large pot over medium.
  • When hot, to the dry pot, add almonds. Toast for 3-4 min, stirring often, until golden. (TIP: Keep an eye on almonds so they don't burn.) 
  • Transfer to a plate.

2
Roast carrots and chicken

  • Meanwhile, to an unlined baking sheet, add carrots, 1 tbsp (2 tbsp) oil and 1/2 tbsp (1 tbsp) Middle Eastern Seasoning.
  • Season with salt and pepper, then toss to coat.
  • Roast in the middle of the oven for 20-22 min, flipping halfway through, until golden and tender.
  • Pat chicken dry with paper towels. Season with salt and pepper. Arrange on an unlined baking sheet. Drizzle 1 tbsp (2 tbsp) oil over top. Roast in the bottom of the oven for 18-22 min, until golden and cooked through.**

3
Start stew

  • Meanwhile, reheat the same pot (from step 1) over medium-high, then add 1 tbsp (2 tbsp) butter. Swirl for 30 sec, until melted.
  • Add onions and zucchini. Cook for 3-4 min, stirring often, until golden. 
  • Season with salt and pepper.
  • Add remaining Middle Eastern Seasoning and half the garlic puree. Cook for 30 sec, stirring often, until fragrant. 

4
Finish stew

  • Add crushed tomatoes, broth concentrates, reserved canning liquid and chickpeas. Bring to a boil over high. (TIP: If you prefer a brothier stew, add more water, 1/4 cup at a time.)
  • Once boiling, reduce heat to medium-low. Cook for 6-7 min, stirring occasionally, until stew thickens slightly.
  • Remove from heat.
  • Season with salt and pepper.

5
Toast flatbreads

  • Meanwhile, in a small bowl, stir together 1 tbsp (2 tbsp) oil and remaining garlic puree.
  • On another unlined baking sheet, arrange flatbreads.
  • Brush garlic oil over flatbreads, then season with salt and pepper.
  • Toast in the top of the oven for 2-4 min, until golden. (TIP: Keep an eye on flatbreads, so they don't burn.)

6
Finish and serve

  • Quarter flatbreads.
  • Stir roasted carrots and half the parsley into stew.
  • Divide stew between bowls.
  • Thinly slice chicken. Top bowls with chicken.
  • Sprinkle with toasted almonds and remaining parsley.
  • Drizzle over yogurt sauce. 
  • Serve flatbreads alongside.

7

If you've opted to add chicken breast, pat dry with paper towels. Season with salt and pepper. Arrange on an unlined baking sheet. Drizzle 1 tbsp (2 tbsp) oil over top. Roast in the bottom of the oven for 18-22 min, until golden and cooked through.**

 

8

Thinly slice chicken. Top bowls with chicken.

Nutrition per serving

1180

kcal

Calories

43

g

Fat

10

g

Saturated Fat

135

g

Carbohydrate

30

g

Sugar

25

g

Dietary Fiber

71

g

Protein

145

mg

Cholesterol

2500

mg

Sodium

0.3

g

Trans Fat

2800

mg

Potassium

400

mg

Calcium

9.5

mg

Iron

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