This budget-friendly, easy-to-prepare meal is bursting with nutrition and flavour. It’s the perfect dinnertime dish for a busy family. Note that heartier appetites may require the addition of larger chicken thighs, and those watching their waistlines can substitute skinless chicken breasts to reduce the fat content further.
1 Tbsp (15 mL) extra-virgin olive oil or camelina oil
4 small organic skinless chicken thighs
1 small onion, chopped
2 garlic cloves, finely chopped
1 tsp (5 mL) ground cumin
1/2 tsp (2 mL) ground cinnamon
1/4 tsp (1 mL) cayenne
Salt and pepper to taste
1 1/2 cups (350 mL) low-sodium canned tomatoes packed in juice
1 1/2 Tbsp (22 mL) carob powder
Heat oil over medium heat in heavy cast iron skillet. Add chicken thighs and brown nicely on both sides. Remove chicken from skillet and place on small plate. Set aside.
Add onion to pan, scraping bottom slightly to incorporate any brown bits from chicken. Cook onions until translucent. Add garlic and spices and cook for a few minutes more until spices become fragrant.
When spices are fragrant, add tomatoes and carob powder, mixing well. Return chicken thighs to pan and simmer until chicken is cooked through. Serve mixture over organic brown rice.
Each serving contains: 149 calories; 15 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 9 g total carbohydrates (4 g sugars, 3 g fibre); 363 mg sodium
source: "Delicious Carob Creations", alive #378, April 2014
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