Buy chicken in bulk and make meals to eat now or freeze for later.
Ingredients
- 1 tablespoon olive oil
- 4 (150g each) chicken breast fillets, trimmed
- 1 medium brown onion, halved, thinly sliced
- 2 garlic cloves, crushed
- 1 tablespoon Moroccan seasoning mix
- 1 tablespoon tomato paste
- 2 tablespoons honey
- 400g can whole peeled tomatoes
- 1 cup Massel chicken style liquid stock
- 1 cup dried apricots
- 400g can chickpeas, drained, rinsed
- Fresh coriander leaves, to serve
- Couscous, to serve
Method
- Step 1Heat oil in a large frying pan over medium-high heat. Cook chicken for 2 minutes each side or until browned. Transfer to a plate.
- Step 2Add onion to pan. Cook, stirring, for 5 minutes or until softened. Add garlic and seasoning. Cook for 1 minute or until fragrant. Add tomato paste and honey. Cook, stirring, for 1 minute. Add tomatoes, stock, apricots and chickpeas. Bring to the boil.
- Step 3Return chicken to pan. Reduce heat to low. Simmer, uncovered, turning chicken occasionally, for 20 minutes or until chicken is cooked through and sauce has reduced and thickened slightly. Serve chicken mixture with couscous and coriander.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1857 kj
Energy
9g
Fat Total
2g
Saturated Fat
9g
Fibre
41g
Protein
88mg
Cholesterol
667.57mg
Sodium
35g
Carbs (sugar)
46g
Carbs (total)
All nutrition values are per serve
Notes
Chicken tips: Freeze chicken breasts in a single layer in freezer or snap-lock bags for up to 6 months.
If using chicken breasts for stir-fries or casseroles, slice or chop the chicken before freezing for quicker defrosting.
When barbecuing chicken breasts, cut 2cm-deep slits into top of chicken for a shorter cooking time. This technique is also useful for marinating, so the chicken absorbs more flavour.
- Author: Kirrily La Rosa
- Image credit: Ben Dearnley
- Publication: Super Food Ideas
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