Stir-fried chicken with chickpeas, broccolini and capsicum

Summary

Stir-fried chicken with chickpeas, broccolini, and capsicum is your go-to dish when you crave a burst of flavors without compromising your health goals. Bursting with vibrant colors and textures, this recipe packs in the protein, fiber, and a myriad of essential nutrients. Perfect for a quick midweek dinner or a wholesome weekend treat!

Ingredients

• Chicken breasts: 2 (around 500g [approx. 1.1 pounds])
• Chickpeas: 1 can (15 oz [approx. 425g]), drained and rinsed
• Broccolini: 10 stalks (about 250g [approx. 0.55 pounds])
• Red capsicum (bell pepper): 1 large (about 150g [approx. 0.33 pounds]), thinly sliced
• Garlic: 3 cloves, minced
• Ginger: 1-inch [approx. 2.5cm] piece, minced
• Olive oil: 2 tablespoons (30 ml)
• Soy sauce: 2 tablespoons (30 ml)
• Honey: 1 tablespoon (15 ml)
• Red pepper flakes: A pinch (optional for heat)
• Salt and pepper: To taste

Time

• Preparation: 15 minutes
• Cooking: 15 minutes
• Total: 30 minutes

Serves

Serves 2

Nutritional Facts (per serving)

• Calories: 550 kcal
• Protein: 45g
• Carbohydrates: 60g
• Dietary fiber: 15g
• Sugars: 12g
• Fat: 20g
• Saturated fat: 3g
• Cholesterol: 95mg
• Sodium: 820mg

Instructions

1. Begin by preparing all your ingredients. Wash and slice the broccolini and capsicum. Drain and rinse the chickpeas. Mince the garlic and ginger. Keep everything handy.
2. In a mixing bowl, whisk together soy sauce, honey, and a pinch of red pepper flakes. This will be your quick and easy stir-fry sauce.
3. Heat olive oil in a large pan or wok over medium-high heat. Once the oil is shimmering, add in the minced garlic and ginger. Sauté for a minute or until aromatic.
4. Add the chicken breasts to the pan. Season with salt and pepper. Cook for about 5-7 minutes, turning occasionally until they’re golden brown and nearly cooked through.
5. Toss in the broccolini and red capsicum slices to the pan. Stir-fry everything for about 3-4 minutes until the vegetables start to soften.
6. Pour in the chickpeas and the prepared stir-fry sauce. Mix well ensuring the chicken and veggies are well coated.
7. Continue to cook for another 3-5 minutes or until the chicken is thoroughly cooked and the veggies are tender yet slightly crisp.
8. Taste and adjust seasoning if necessary. Remove from heat.

Tips

1. You can swap out chicken for tofu or shrimp if you’d like a variation.
2. For an extra kick, sprinkle some roasted sesame seeds on top before serving.
3. Always preheat the pan before adding oil. This ensures even cooking.

Serving Suggestions

• Serve your delicious stir-fried chicken with chickpeas, broccolini, and capsicum on a bed of steamed jasmine or brown rice.
• Pair it with a side salad of mixed greens and a tangy vinaigrette for a balanced meal.
• Garnish with freshly chopped spring onions or coriander for a burst of freshness.

There you have it! A scrumptious, nutritious, and easy-to-make dish that’s bound to impress. Dive into this world of flavors and let Stir-fried chicken with chickpeas, broccolini, and capsicum be your new favorite. Here’s to healthy, happy eating!

Stir-fried chicken with chickpeas, broccolini, and capsicum

Stir-fried chicken with chickpeas, broccolini, and capsicum is your go-to dish when you crave a burst of flavors without compromising your health goals. Bursting with vibrant colors and textures, this recipe packs in the protein, fiber, and a myriad of essential nutrients. Perfect for a quick midweek dinner or a wholesome weekend treat!

5 from 1 vote

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Prep Time: 15 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 30 minutes minutes

Nutritions

Nutrition Facts

Stir-fried chicken with chickpeas, broccolini, and capsicum

Amount per Serving

Calories

550

% Daily Value*

Fat

 

20

g

31

%

Saturated Fat

 

3

g

19

%

Cholesterol

 

95

mg

32

%

Sodium

 

820

mg

36

%

Carbohydrates

 

60

g

20

%

Fiber

 

15

g

63

%

Sugar

 

12

g

13

%

Protein

 

45

g

90

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• – Chicken breasts: 2 around 500g [approx. 1.1 pounds]
• – Chickpeas: 1 can 15 oz [approx. 425g], drained and rinsed
• – Broccolini: 10 stalks about 250g [approx. 0.55 pounds]
• – Red capsicum bell pepper: 1 large (about 150g [approx. 0.33 pounds]), thinly sliced
• – Garlic: 3 cloves minced
• – Ginger: 1-inch [approx. 2.5cm] piece minced
• – Olive oil: 2 tablespoons 30 ml
• – Soy sauce: 2 tablespoons 30 ml
• – Honey: 1 tablespoon 15 ml
• – Red pepper flakes: A pinch optional for heat
• – Salt and pepper: To taste

Instructions

• Begin by preparing all your ingredients. Wash and slice the broccolini and capsicum. Drain and rinse the chickpeas. Mince the garlic and ginger. Keep everything handy.
• In a mixing bowl, whisk together soy sauce, honey, and a pinch of red pepper flakes. This will be your quick and easy stir-fry sauce.
• Heat olive oil in a large pan or wok over medium-high heat. Once the oil is shimmering, add in the minced garlic and ginger. Sauté for a minute or until aromatic.
• Add the chicken breasts to the pan. Season with salt and pepper. Cook for about 5-7 minutes, turning occasionally until they’re golden brown and nearly cooked through.
• Toss in the broccolini and red capsicum slices to the pan. Stir-fry everything for about 3-4 minutes until the vegetables start to soften.
• Pour in the chickpeas and the prepared stir-fry sauce. Mix well ensuring the chicken and veggies are well coated.
• Continue to cook for another 3-5 minutes or until the chicken is thoroughly cooked and the veggies are tender yet slightly crisp.
• Taste and adjust seasoning if necessary. Remove from heat.

Notes

1. You can swap out chicken for tofu or shrimp if you’d like a variation.
2. For an extra kick, sprinkle some roasted sesame seeds on top before serving.
3. Always preheat the pan before adding oil. This ensures even cooking.