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Chicken, tomato and chickpea stew recipe

3 ratings

This hearty, healthy chicken stew is a great one-pot dinner idea, topped with basil and feta for a taste of the Mediterranean. With chickpeas and fresh greens, getting your family's veg in has never been more delicious. Serve with rice or crusty bread, if you like. See method

Serves 4
Takes 50 mins
659 calories / serving
Freezable
Healthy
Gluten-free

Ingredients

2 tbsp vegetable oil
600g pack chicken drumstick fillets
1 red onion, diced
3 garlic cloves, crushed
400g tin chopped tomatoes
400g tin chickpeas, drained and rinsed
1 chicken stock pot, made up to 400ml
1 tsp caster sugar
300g long-grain rice
250g fresh greens, cored, leaves thinly sliced
15g fresh basil, chopped
100g salad cheese

2 of your 5-a-day and high in protein

Each serving contains

Energy
2775kj
659kcal 33%
Fat
18g 26%
Saturates
5g 23%
Sugars
10g 11%
Salt
1.8g 30%

of the reference intake
Carbohydrate 72.1g Protein 48g Fibre 8g

Method

Heat the oil in a lidded casserole dish over a high heat. Brown the chicken for 5-6 mins until golden brown, then set aside on a plate.
Reduce the heat to medium and fry the onion for 5-6 mins until softened. Add the garlic, cook for 2 mins more, then add the tinned tomatoes, chickpeas, stock and sugar, scraping up any browned bits from the bottom of the pan. Return the chicken to the pan, season, then cover and simmer over a low-medium heat for 15 mins or until the chicken is cooked through.
Meanwhile, cook the rice to pack instructions.
Remove the lid from the stew and cook for a further 10 mins. Stir in the greens, then simmer for a final 10 mins or until the greens are tender and the chicken is starting to fall apart. Season with black pepper, adding a splash of water, if needed, then stir through half the basil. Divide among plates and serve with the rice. Crumble over the salad cheese and scatter with the remaining basil.

Freezing and defrosting guidelines

Freeze the stew and rice separately. In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

See more Stew recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.