Herby chicken and chickpeas with asparagus

Author: Jess Moulds - BSc Human Nutrition, Master of Dietetics, NZ Registered Dietitian, Sports Nutritionist

First published: Sep 2016

Serves: 4

Time to make: 25 mins

Total cost: $19.60 / $4.90 per serve

(at time of publication)

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

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 480cal

Kilojoules 2010kJ

Protein 40g

Total fat 17g

–Saturated fat 4g

Carbohydrates 35g

–Sugars 15g

Dietary fibre 15g

Sodium 300mg

Calcium 190mg

Iron 8mg

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.

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