Italian Chicken and Chickpeas
Serves: 8
 
Ingredients
  • 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.)
Instructions
  1. Directions
Using uncooked chicken:
  1. 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.
  2. 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.
  3. 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.
  4. 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.
Using pre-cooked chicken or turkey:
  1. 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.
  2. 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.
Nutrition Information
Serving size: 4 oz. Sodium: 46 mg.
Recipe by The Low Sodium Spot at https://waltonspot.com/lowsodium/recipes/poultry/italian-chicken-chickpeas/