This stew packs a punch of sweet and savoury flavours.

Makes 8 servings
Cooking time: N/A

Ingredients

  • ¼ cup (60 mL) canola oil, divided
  • 2 large onions, chopped
  • 3 cloves garlic, chopped
  • 2 tbsp (30 mL) grated lemon zest
  • 2 tsp (10 mL) each ground coriander,
  • paprika, ground cumin and ground ginger
  • ¼ tsp (1 mL) each cinnamon and cayenne
  • pepper
  • ½ cup (125 mL) chopped parsley
  • ¼ cup (60 mL) chopped fresh mint
  • 2 lb. (1 kg) chicken pieces
  • 3 cups (750 mL) low sodium chicken broth
  • 2 fennel bulbs, trimmed and cut into
  • wedges
  • 6 carrots, cut into large chunks
  • 1 (19 oz./540 mL) can chickpeas, drained
  • and rinsed
  • 1 (28 oz./796 mL) can unsalted tomatoes
  • pepper to taste

Instructions

  1. Heat 2 tbsp (30 mL) canola oil in large skillet over medium high heat. Add onions, reduce heat and sauté until translucent, or for about 5 minutes.
  2. Transfer onions to large pot. Add lemon zest, spices and herbs to onions in the pot.
  3. In same skillet used to sauté the onions, heat remaining canola oil over medium heat. Add chicken pieces and brown for about 8 to 10 minutes. Transfer chicken to pot with onions and herbs. Add broth to pot. Bring to a boil. Add fennel, carrots, chickpeas and tomatoes. Cover pot and reduce heat to low. Simmer until chicken is cooked and all vegetables are tender, or for about 20 to 30 minutes.
  4. Uncover, remove chicken and vegetables with slotted spoon to a serving dish. Keep warm. Boil sauce until reduced, or for about 10 to 15 minutes. Season with pepper. Return chicken and vegetables to the pot. Heat ingredients through and serve in soup bowls.

Notes

Serving Size
2 cups (500 mL)

Recipe courtesy of canolainfo.org, featured in The Canadian Diabetes Association’s 2017 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar

Nutritional Information

Per Serving
Calories 380
Total fat 12 g
Saturated fat 1.5 g
Cholesterol 75 mg
Sodium 390 mg
Carbohydrates 35 g
Fiber 6 g
Protein 32 g
Sugars 7 g
Potassium 1012 mg
This is an exciting dish for the “flexitarian,” also known as a semi-vegetarian. Mixing chicken and chickpeas helps to increase the protein, dietary fibre and antioxidants you’re consuming. With fennel, you get more dietary fibre, along with folate, calcium and iron. – Shari Segal, registered dietitian, Côte Saint-Luc, Que.

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