One-pot Chicken and Chickpeas Stew (Tagine)
This dish is indeed an example of hassle-free cooking, just layered ingredients in a natural earth ware pot and left to its own devices to cook.
As I am writing down these words, tears are rolling down my cheeks. Food is about memories, some happy and others not so much. This dish triggers beautiful, joyful and happy memories, but at the same time sends a sense of sadness and longing to my beloved daughter Gina. She was my best food critique and the reason I love quick and easy dishes as she kept me busy driving her to all her sporting activities for years. We would discuss the health benefits of food, the science behind it, and how the body processes it, insight to new information was mutual. Those who know her agree that she is loving, kind, sweet, funny, very ambitious, not scared of hard work, memorable and very smart. That moment all mothers fear arrived; it came before I could adjust to the idea of living a day without hearing her beautiful laugh every morning. She finished her IB exams with an exceptional grade and secured a place at North-eastern University in Boston as an honour’s student. I am so proud of her and all her achievements.
I miss my daughter and my friend, I long to our conversations and discussions about health and food, especially that lately, I am receiving many requests from followers for easy diabetic-friendly meals. Cooking for diabetic patients with no other associated illnesses is the same as adopting a healthy lifestyle meal plan, incorporating a lot of fibre, lean proteins, complex carbohydrates from whole grains and legumes and healthy fats. My blog has endless healthy options to choose from, so explore it for new dinner ideas.
This stew is truly a lazy day dish when time is scarce. It is such a simple basic dish yet full of flavour and goodness. If prepared precisely to my recipe, you have an extra low-calorie meal at just under 300 calories per portion that is ideal for healthy and diabetic people alike who do not suffer from kidney-related illnesses. Tomatoes are high are in potassium, so please, read notes below for a suitable substitute.
Finally, I do advise cooking in clay pots, not only because food does not burn, but because the heat and moister is trapped and circulates making meats softer, juicier and flavoursome due to the slow cooking, you may be interested in my terracotta spiced lamb, chicken mishermel, kofte and vegetable tagine and saffaron vegetables.
Start to finish: 1 hour 10 minutes
5 skinless chicken legs
600 grams Tomato
4 red and green bell pepper
3 medium onions
1 tin chickpeas, canned, organic
3 tablespoons tomato paste
400 millilitres water
1 teaspoon coriander
1 teaspoon cumin
1 teaspoon 7 spice
1/2 teaspoon black pepper
1 1/2 tablespoons salt, Himalayan
· Place the chicken legs in a shallow pot or tagine or terracotta dish.
· Cut the onions into medium size cubes and place with the chicken.
· Cut the peppers into medium cubes and place with the chicken.
· As for, the tomatoes, depending on the size, cut them where they will be slightly chunky and place in the tagine.
· Drain and wash the chickpeas and place with the rest.
· Sprinkle all the spices, salt and toss with the hands.
· Stir the tomato paste in the water until dissolved and pour into the pot. Don't add more water as the chicken will release its juices.
· If using a terracotta or tagine place a metal heat diffuser on a medium flame, cover the tagine and cook for 1 hour or until cooked.
· Adjust the salt to your liking and serve with a healthy whole grain of your choice.
· If using a metal pot, please read notes below.
· If you suffer from kidney problems substitutes the tomato with pureed grilled red peppers.
· You can use any cuts of the chicken you fancy.
· If using a metal pot you will need to add some water during the cooking period.
· Always make sure that the glazing on your terracotta earth-ware is lead free.
Per Serving: 298 Calories; 6g Fat (18.8% calories from fat); 32g Protein; 30g Carbohydrate; 7g Dietary Fibre; 104mg Cholesterol; 2268mg Sodium.