Austin February’s featured recipe is a one-pan meal that’s big on flavor and easy on your budget. Chickpeas add fiber and protein, making this dish filling and heart-healthy. A great option for busy weeknights.
Ingredients:
1 (15-ounce) can chickpeas
1 (12.5-ounce) can chicken
1 (12.5-ounce) can diced tomatoes
1 small onion, chopped
2 cloves garlic, minced
1 cup spinach
1 cup carrots, sliced or matchstick
1 tablespoon vegetable oil
2 tablespoons Curry seasoning blend
(see Seasoning blend page)
¼ cup lite coconut milk or low-fat milk
Instructions:
1. Wash hands with soap and warm water.
2. Drain and rinse 1 can of chickpeas and 1 can of
diced tomatoes and wash carrots and spinach.
3. Drain 1 can of chicken and break apart with a
fork. Pat and dry with a paper towel. Marinate
chicken with Curry seasoning blend to your liking.
4. Peel and chop 1 onion and mince 2 cloves of garlic.
5. In a large pan, heat 1 tablespoon of oil over
medium-high heat. Add chopped onion and garlic.
Cook for 2 to 3 minutes, stirring occasionally.
6. Add carrots, spinach, diced tomatoes, chickpeas,
and chicken to the pan. Cook for 4 to 5 minutes,
stirring occasionally.
7. Add 2 tablespoons of Curry seasoning blend.
8. Reduce heat to low. Stir in 1/4 cup of lite coconut
milk or low-fat milk.
9. Remove from heat and serve with rice or flat bread.