Herby chicken and chickpeas with asparagus

Serves: 4

Time to make: 25 mins

Ingredients

More weights & measures

4 (500g) boneless skinless chicken thighs
2 tablespoons olive oil
2 tablespoons chopped fresh herbs (thyme and oregano work well)
zest and juice of 3 lemons
1 onion, finely diced
2 teaspoons crushed garlic
2 teaspoons cumin seeds
1 ½ teaspoons curry powder
1 teaspoon chilli flakes
2 x 400g cans chickpeagarbanzoXsgarbanzosX in spring water, drained
2 red capsicums, finely sliced
2 bunches asparagus, ends removed and cut in half (or use green beans)
freshly ground black pepper
4 tablespoons low-fat plain yoghurt

Instructions

Stay Awake

1 Mix the chicken with 1 tablespoon oil, herbs and half the lemon zest and juice. Leave to marinate for 10 minutes.

2 Heat 1 tablespoon oil in a large non-stick frying pan on a high heat. Fry the onion, garlic, remaining lemon zest and spices for 2—3 minutes, before adding the chickpeas and capsicum. Fry for a further 3—4 minutes, tossing well. Remove from the pan and set aside.

3 using the same frying pan, add the chicken and fry for 4—5 minutes until the juices run clear and chicken turns golden-brown. Blanch the asparagus in a pot of boiling water for 1 minute, then rinse under cold water to prevent overcooking.

4 toss asparagus through chickpea mixture and season with pepper and remaining lemon juice; serve with chicken and a dollop of natural yoghurt.

Variations

Make it gluten free: Check curry powder is gluten free.

Nutrition Info (per serve)

Calories 480 cal

Kilojoules 2010 kJ

Protein 40 g

Total fat 17 g

Saturated fat 4 g

Carbohydrates 35 g

Sugar 15 g

Dietary fibre 15 g

Sodium 300 mg

Calcium 190 mg

Iron 8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.