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Wednesday, March 11, 2015

Chickpea, Chard, And Tomato Stew

Total Time: 30 mins Preparation Time: 15 mins Cook Time: 15 mins

Ingredients

  • Servings: 8
  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 3 garlic cloves, minced
  • 1 lb ground chicken
  • 1/4 cup no-added-salt tomato paste
  • 2 (15 1/2 ounce) cans chickpeas, rinsed and drained (garbanzo beans)
  • 4 cups chopped swiss chard
  • 2 cups chopped tomatoes
  • 1 cup water
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon kosher salt
  • 3 (14 ounce) cans reduced-sodium fat-free chicken broth

Recipe

  • 1 heat oil in a large dutch oven over medium-high heat. add onion and garlic; sauté 1 minute.
  • 2 add chicken; sauté 4 minutes. add tomato paste; cook 1 minute.
  • 3 partially mash chickpeas with a potato masher. add chickpeas, chard, and remaining ingredients; bring to a boil.
  • 4 reduce heat, and simmer 15 minutes. cool completely.
  • 5 place chickpea mixture in an airtight container or heavy-duty zip-top plastic bag; freeze.
  • 6 thaw chickpea mixture overnight in refrigerator.
  • 7 reheat chickpea mixture in microwave or
  • 8 place mixture in a large saucepan; bring to a boil. reduce heat; simmer 5 minutes.

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