Chicken with crushed harissa chickpeas

• 分量: 4 servings
• 総時間: 15 minutes

材料

2 tbsp rapeseed oil

1 onion , chopped

1 red pepper , finely sliced

1 yellow pepper , finely sliced

4 chicken breasts

1 tbsp za'atar

400g can chickpeas

1½ tbsp red harissa paste

150g baby spinach

½ small bunch of parsley , finely chopped

lemon wedges, to serve

手順

Heat 1 tbsp of oil in a frying pan over a medium heat and fry the onions and peppers for 7 mins until softened and golden.

Meanwhile, put the chicken between two sheets of baking parchment and lightly bash until about 2cm thick. Mix together the remaining oil and the za'atar, then rub over the chicken. Season to taste.

Heat the grill to high. Put the chicken on a baking tray lined with foil, and grill for 3-4 mins each side, or until golden and cooked through.

Heat the chickpeas in a pan with the harissa paste and 2 tbsp water until warmed through, then roughly mash with a potato masher. Wilt the spinach in a pan with 1 tbsp of water or in the microwave in a heatproof bowl. Stir the pepper and onion mixture, spinach and parsley through the chickpeas. Serve with the sliced chicken and the lemon wedges for squeezing over.

栄養

• カロリー: 366
• 脂肪総量: 12 g
• 飽和脂肪: 2 g
• ナトリウム: 0.6 mg
• 炭水化物総量: 16 g
• 食物繊維: 7 g
• 糖質総量: 6 g
• タンパク質: 44 g