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Chicken and garbanzo bean stew low on fat, high on taste

  • TRIBUNE NEWS SERVICE

    Chicken and garbanzo beans stew.

Garbanzo beans are known as the basis of hummus. But the large pea-shaped bean also works well in stews.

CHICKEN AND GARBANZO BEAN STEW

By Jill Wendholt Silva

  • 2 teaspoons olive oil
  • 1 onion, chopped
  • 1 red bell pepper, chopped
  • 2 carrots, sliced
  • 8 ounces new potatoes, unpeeled, cubed (about 3 potatoes)
  • 1 pound boneless, skinless chicken breasts, trimmed of fat, cut into 1-inch cubes
  • 3 cloves garlic, minced
  • 1 tablespoon smoked paprika
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • Salt and pepper, to taste
  • 1 (14.5-ounce) can low-salt diced tomatoes
  • 1 cup unsalted chicken stock or reduced- sodium chicken broth
  • 1 (16-ounce) can reduced-sodium garbanzo beans, rinsed and drained
  • 2 to 3 tablespoons minced fresh oregano

Heat oven to 350 degrees.

Heat olive oil in a Dutch oven over medium- high. Add onion and cook, stirring frequently, until tender, about 4 minutes. Stir in bell pepper, carrots and potatoes. Cook, stirring frequently, 5 minutes.

Add chicken cubes. Cook, stirring frequently, until chicken is lightly browned. Add garlic and seasonings and cook, stirring frequently, 30 seconds. Stir in tomatoes and broth. Heat until liquid begins to boil.

Cover and bake 30 minutes. Stir in garbanzo beans. Sprinkle with oregano. Bake uncovered 10 minutes. Serves 6.

>> Tip: For a spicier dish, add 1/8 to 1/4 teaspoon red pepper flakes along with the seasonings.

Approximate nutritional information, per serving: 307 calories, 6 g total fat, 1 g saturated fat, 44 mg cholesterol, 39 g carbohydrate, 29 grams protein, 94 mg sodium, 6 g fiber.

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