This quick, protein-rich chicken stew recipe gets great flavor from cumin, lemon juice and garlic. Make a double batch and freeze it for a quick healthy dinner. Serve the stew with couscous and steamed broccoli. Source: EatingWell Magazine, November/December 2015

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  • Mash garlic and 1/2 teaspoon salt on a cutting board with the back of a fork until a paste forms. Transfer to a medium bowl and whisk in lemon juice, cumin, paprika and pepper. Add chicken and stir to coat.

  • Heat oil in a large cast-iron skillet over medium-high heat. Add onion and cook, stirring occasionally, until golden brown, 6 to 8 minutes. Using a slotted spoon, transfer the chicken to the pan (reserve the marinade) and cook, stirring occasionally, until opaque on the outside, about 4 minutes. Add tomatoes with their juice, chickpeas, the reserved marinade and the remaining 1/4 teaspoon salt. Reduce heat to medium and cook, stirring occasionally, until the chicken is cooked through, 5 to 7 minutes more. Serve sprinkled with parsley.


Make Ahead Tip: Cover and refrigerate for up to 3 days.

Nutrition Facts

267 calories; 7.9 g total fat; 1.4 g saturated fat; 63 mg cholesterol; 613 mg sodium. 554 mg potassium; 21.5 g carbohydrates; 5.7 g fiber; 4 g sugar; 28.2 g protein; 1069 IU vitamin a iu; 27 mg vitamin c; 48 mcg folate; 92 mg calcium; 2 mg iron; 52 mg magnesium; 1 mg thiamin;

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