This recipe was adapted from http://allrecipes.com/Recipe/Italian-Chicken-and-Chickpeas/
It is a flavorful low sodium, low cholesterol recipe.
- 3 Tbsp olive oil, divided
- 1 lb uncooked skinless, boneless chicken breast halves, cut into large chunks, OR you can substitute 1-2 cups pre-cooked chicken or turkey, with skin and bones removed.
- 1 Tbsp dried rosemary
- 3 cloves garlic, minced
- 1 (15 ounce) can unsalted tomato sauce
- 1 teaspoon Italian seasoning
- ⅛ teaspoon cayenne pepper (or more if you want it spicier)
- 1 tsp white sugar
- 1 bay leaf
- 1 (15 ounce) can no-salt-added garbanzo beans OR 1½ cup pre-cooked no-salt-added garbanzo beans, drained and rinsed (or you can use other no-salt-added white beans instead of garbanzo.)
- Directions
- Heat 2 Tbsp olive oil in a large skillet over medium heat. Season the chicken with the rosemary on both sides; cook the chicken in the hot oil until browned evenly, 3 to 4 minutes per side. Remove the chicken from the pan and set aside.
- Pour 1 tablespoon olive oil into the skillet. Cook and stir the garlic in the hot oil until fragrant, about 1 minute. Add the tomato sauce, Italian seasoning, cayenne pepper, sugar, and bay leaf to the skillet; stir.
- Return the chicken to the skillet; cover and reduce heat to medium-low. Simmer until the chicken is no longer pink in the center and the juices run clear, 10 to 12 minutes.
- Stir the beans into the skillet. Continue cooking until the beans are heated, 2 to 3 minutes more. Remove the bay leaves. Serve alone or over pasta.
- In a large skillet or saucepan, heat 2 Tbsp olive oil in a large skillet over medium heat. Cook and stir the garlic in the olive oil about a minute. Add the rosemary, tomato sauce, Italian seasoning, cayenne pepper, sugar, and bay leaf to the skillet. Stir and bring to a boil. Reduce to a simmer. Cook, stirring occasionally for 10 minutes.
- Stir in the pre-cooked chicken or turkey and the chickpeas. Cook 2 -3 minutes until the beans are heated. Remove from heat. Cover and refrigerate for at least 2 hours to let the favors permeate the chicken. Remove the bay leaves, reheat, and serve.
Our estimates assume the use of fresh chicken with only 3% sodium per serving (instead of chicken that has been infused with a high-sodium broth).
Note that sodium percentages depend on which daily reference you use. The estimated 46mg of sodium per serving implies that one serving of this recipe provides:
– 2% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 3% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 5% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
