High-Protein Cumin Chicken & Chickpea Skillet is a tasty & satisfying dish. This dish has around 44 g of protein in one serving. It is prepared with chickpeas, chicken, onion, olive oil, garlic, seasonings, tomatoes, lemon juice, & parsley. These simple items have no dairy in them, so people with dairy allergies can easily consume this dish. We can easily get these items from the kitchen or from the supermarket. This dish is prepared in 40 minutes, good to make it as a quick dinner or lunch. High-Protein Cumin Chicken & Chickpea Skillet stores nicely in the fridge or freezer, so this is good for long-term storage for meal prep purposes. Serve this dish with roasted cauliflower, naan, or avocado slices.
STATS:
- Caloric count: 390 kcal
- Time for prep: Fifteen minutes
- Serving size: One & ¼ cups
- Course: Dinner
- Cook time: 25 minutes
- Cuisine: Mediterranean
- Whole Duration: Forty minutes
- Diet: High-Protein
- Serving: 4
EQUIPMENT:
- Large skillet
- Cutting board
- Measuring spoons
- Knife
- Wooden spoon
- Can opener
INGREDIENTS:
- 1 & ½ tsp. ground cumin
- One & ½ tsp. paprika
- 1 tsp. ground coriander
- 1 tsp. salt
- ½ tsp. ground pepper
- One pound chicken breasts
- 2 tbsp. olive oil
- One large yellow onion
- 2 tbsp. no-salt-added tomato paste
- 4 cloves garlic, minced
- One can chickpeas (no-salt-added)
- 1 can diced tomatoes (no-salt-added)
- One tbsp. lemon juice
- ¼ cup parsley
INGREDIENT NOTES:
CHICKEN BREASTS:
- We have to use the boneless, skinless chicken in the dish. It will add lean protein. We have to make equal pieces so they cook in same duration.
GROUND CUMIN:
- Add the cumin to include the earthy & warm taste in the dish. It should be ground fresh to add a strong aroma & taste.
CHICKPEAS:
- Properly strain & rinse the chickpeas to include the creaminess in the dish. It will also provide the vegan protein & fiber content in the dish. Use the no-salt-added chickpeas so the sodium level will remain low.
TOMATOES:
- Include the tomato dice to form the juicy tomato foundation. It should be salt-free so we can add the salt as we like.
TOMATO PASTE:
- It will add a strong tomato taste in the skillet, and it helps to make the sauce indulgent & tastier.
LEMON JUICE:
- Include the lemon juice to brighten the flavor, and it will also stabilize the earthy spices and indulgent tomato taste.
PARSLEY:
- Utilize the fresh parsley leaves to include a light & fresh taste in the dish. Add it in last to add the best taste.
INSTRUCTIONS:
- Add the seasonings in a small vessel, then include the spice mixture in the chicken pieces and mix to coat them.
- Include olive oil in the pan and heat on a moderate to high flame.
- Put the chicken in the pan and cook it for five to seven minutes till it gets brown, then transfer it to the plate.
- Then add the leftover olive oil to the same pan.
- Include the onions in it and cook for four to five minutes till it gets light golden & soft.
- Add the tomato paste and minced garlic & cook for one to two minutes, mixing continuously till it gets aromatic and the paste gets dark lightly.
- Include the chickpeas and diced tomatoes and mix properly to combine, and wait for the mixture to simmer.
- Add the chicken and any remaining juice in the pan, mix, and simmer for seven to ten minutes till the chicken gets cooked completely and the sauce gets thick.
- Include the lemon juice and parsley and adjust the seasoning if required.
- Take the chicken out of the pan & sprinkle the leftover parsley on top & serve the dish.
SERVING SUGGESTIONS:
GRAINS:
- Quinoa
- Brown rice
- Bulgur
- Couscous
BREADS:
- Whole-Wheat Pita
- Garlic Flatbread
- Naan
- Crusty Sourdough
SALADS:
- Cucumber Tomato Salad
- Greek Salad
- Lemon Herb Salad
VEGETABLES:
- Roasted Broccoli
- Grilled Zucchini
- Roasted Cauliflower
TOPPINGS:
- Fresh Parsley
- Sliced Avocado
- Lemon Wedges
- Plain Greek Yogurt
TIPS:
- Make the pieces of chicken equal in size so they cook in same duration.
- Don’t add lots of chicken when browning it, as they can’t get the same golden color.
- Wash the chickpeas then add in the pan to eliminate the additional sodium & liquid.
- Allow the tomato paste to cook with onion & garlic for 1-2 minutes to develop a deep taste.
STORAGE INFORMATION:
FRIDGE:
- Cool the dish nicely, then include it in the pan and store for 4 days.
FREEZER:
- Make the portions & add them in the boxes individually & freeze for more than three months.
FAQs:
Would I make this dish with the chicken thighs?
- Yes, we will easily make this dish with chicken thighs. It will make the dish more flavorful and juicy, though it will slightly increase the protein in the dish.
Will I prepare this dish in advance?
- Yes, we can easily make this dish in advance and store it in the fridge for 4 days and rewarm when required.
Is dish contains dairy?
- No, this dish is completely dairy-free if you make it with the above-listed items.
Will I add the dried chickpeas?
- Yes, we would easily use the dried chickpeas, though you have to completely cook and strain them before adding them. We have to be sure that they are cooked properly, then add them.
Can we make the spicy dish?
- Yes, we would easily make the dish spicy by including the cayenne pepper, hot sauce, or red flakes.
NUTRITIONAL INFORMATION:
Calories: 390 kcal
Net carbs: 14 g
Serving: 4
Iron: 4 mg
Total carbs: 22 g
Vitamin A: 95 mcg
Serving size: 1 & ¼ cups
Fiber: 8 g
Calcium: 75 mg
Protein: 44 g
Sodium: 650 mg
Potassium: 950 mg
