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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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With tender chicken, hearty chickpeas, and vibrant green beans, this gluten-free dish is a balanced and flavourful option for busy nights.
1 In a shallow bowl, mix chicken with 1 tablespoon oil, herbs and half the lemon zest and juice. Leave to marinate for 10 minutes.
2 In a large non-stick frying pan, place 1 tablespoon of the oil and set over high heat. Cook the onion, garlic, remaining lemon zest and spices for 2—3 minutes, then add the chickpeas, capsicum and ¼ cup of water. Cook 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 cook for 4-5 minutes until the juices run clear and chicken turns golden-brown. Blanch the beans in a pot of boiling water for 1 minute, then rinse under cold water.
4 Toss beans through chickpea mixture and season with pepper and remaining lemon juice. Serve with the chicken and a dollop of plain yoghurt.
Rinse beans in cold water after blanching to prevent them from overcooking and preserve their fresh crunch and bright green colour.
Calories 556 cal
Kilojoules 2337 kJ
Total fat 20.7 g
Saturated fat 3.9 g
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Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.
I enjoyed this recipe. As usual I adjusted it to my circumstances. I live alone so I made half the amount. I also used one chicken breast cut into bite size pieces. When I marinaded the chicken I put the green beans into another bowl and poured boiling water over them and left them until I was ready to add them into the mixture. After cooking the chicken I put everything back into the chicken pan and stirred everything together. I will be adding some sort of liquid when I reheat the remaining half of the recipe.
I used mild curry powder and it was quite spicy even though I am very fond of spicy food. Just be aware if you like very mild curries.