This aromatic one-pot needs nothing on the side except a cool dollop of low-fat yoghurt.
Ingredients
- 2 teaspoons olive oil
- 3 teaspoons Moroccan seasoning
- 8 small (about 160g each) chicken thigh cutlets, skin removed, trimmed
- 1 large red onion, halved, thinly sliced
- 1 red capsicum, thinly sliced
- 1 yellow capsicum, thinly sliced
- 3 garlic cloves, crushed
- 3cm-piece fresh ginger, peeled, grated
- 2 x 6cm-pieces lemon rind
- 1 cinnamon stick
- 1 long fresh red chilli, thinly sliced
- 1 teaspoon mild paprika
- 3 ripe tomatoes, coarsely chopped
- 185ml (3/4 cup) Massel salt reduced chicken style liquid stock
- 400g can chickpeas, rinsed, drained
- 60g (1/3 cup) Sicilian green olives
- 1 tablespoon honey
Method
- Step 1Preheat oven to 175C. Heat the oil in a casserole dish over medium-high heat. Sprinkle 2 teaspoons of seasoning over the chicken. Cook, in 2 batches, for 3-4 minutes each side or until browned. Transfer to a plate.
- Step 2Reduce heat to medium. Cook onion and combined capsicum, stirring, for 5 minutes or until soft. Add garlic, ginger, lemon rind, cinnamon, chilli, paprika and remaining seasoning. Stir for 2 minutes or until aromatic. Stir in tomato for 3-4 minutes or until just soft. Add the stock and bring to the boil.
- Step 3Add chicken. Cover. Bake for 35 minutes or until almost tender. Uncover. Stir in the chickpeas, olives and honey. Bake for 20 minutes or until tender and sauce thickens.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1660 kj
Energy
14g
Fat Total
3.5g
Saturated Fat
8g
Fibre
40g
Protein
28g
Carbs (total)
Notes
Make it ahead: Freeze in an airtight container. Thaw in fridge overnight. Reheat in a large saucepan over low heat, covered, for 15-20 minutes, stirring occasionally.
Top tips:
1) To reduce the fat content of the chicken, remove the skin from the cutlets. Just loosen on one side, then peel it away.
2) To get as much flavour as possible from the ginger, peel with a paring knife then grate on a fine grater to create a paste.
3) To save time, don’t peel the garlic cloves before crushing – the skin will stay in the crusher.
- Author: Katrina Woodman
- Image credit: Ben Dearnley
- Publication: Australian Good Taste