Herby chicken, chickpeas and green beans

With tender chicken, hearty chickpeas, and vibrant green beans, this gluten-free dish is a balanced and flavourful option for busy nights.

Serves: 4

Time to make: 25 mins

Ingredients

More weights & measures

4 (500g) boneless skinless chicken thighs
2 tablespoons olive oil
2 tablespoons chopped fresh herbs (thyme or oregano work well)
zest and juice of 3 lemons
1 onion, finely diced
2 teaspoons crushed garlic
2 teaspoons cumin seeds
1½ teaspoons curry powder
1 teaspoon chilli flakes
2 x 400g cans chickpeagarbanzoXsgarbanzosX in spring water, drained
2 red capsicums, finely sliced
300g green beans, ends removed and cut in half
freshly ground black pepper
4 tablespoons low-fat plain yoghurt

Instructions

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1 In a shallow bowl, mix chicken with 1 tablespoon oil, herbs and half the lemon zest and juice. Leave to marinate for 10 minutes.

2 In a large non-stick frying pan, place 1 tablespoon of the oil and set over high heat. Cook the onion, garlic, remaining lemon zest and spices for 2—3 minutes, then add the chickpeas, capsicum and ¼ cup of water. Cook for a further 3-4 minutes, tossing well. Remove from the pan and set aside.

3 Using the same frying pan, add the chicken and cook for 4-5 minutes until the juices run clear and chicken turns golden-brown. Blanch the beans in a pot of boiling water for 1 minute, then rinse under cold water.

4 Toss beans through chickpea mixture and season with pepper and remaining lemon juice. Serve with the chicken and a dollop of plain yoghurt.

HFG tip

Rinse beans in cold water after blanching to prevent them from overcooking and preserve their fresh crunch and bright green colour.

Nutrition Info (per serve)

Calories 556cal

Kilojoules 2337kJ

Protein 42.1g

Total fat 20.7g

–Saturated fat 3.9g

Carbohydrates 39.6g

–Sugars 12.8g

Dietary fibre 18.6g

Sodium 600mg

Calcium 233mg

Iron 6.9mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.