Morocco Chicken Breast with Middle-East Style Roasted Pumpkin & Chickpea Salad
Accredited Practising Dietitian (DAA) and Accredited Dietitian (HKDA), Danica YAU said, "This recipe follows the principles of the Mediterranean diet that supports heart health by using plenty of vegetables and legumes, healthier cooking oils and natural condiments instead of salt. In addition, the chickpeas used are rich in nutrients such as vitamin, carbohydrates and protein."
Ingredients: (To Serve 2)
| 1 chicken breast | (approx 120g) |
| pumpkin, diced | 200g |
| onion, diced | 30g |
| chickpeas | 50g |
| French beans | 50g |
Seasoning:
| Morocco seasoning | 1 teaspoon |
| lemon juice | 1 tablespoon |
| olive oil | 2 teaspoons |
| low-fat plain yoghurt | 1 tablespoon |
Cooking Method:
| 1. | Soak the chickpeas in water for about 5-6 hours. Cook the chickpeas in boiling water until softened. Drain water from the chickpeas. Set aside. |
| 2. | Marinate the chicken breast with Morocco seasoning for a while. Set aside. |
| 3. | Heat a fry pan and film with 1 teaspoon olive oil. Pan fry each side of the chicken breast to a golden brown until well done. Set aside. |
| 4. | Peel and remove the seeds from the pumpkin. Bake it in the oven to make it soft. Set aside. |
| 5. | Heat a fry pan and film it with 1/2 teaspoon olive oil. Pan fry the onion until softened. Set aside. |
| 6. | Mix the pumpkin, onion, chickpeas with lemon juice and 1/2 teaspoon olive oil. Place onto a plate. |
| 7. | Steam the French beans for about 3 minutes and piled up on top of the plate. To serve, place the chicken breast with Morocco seasoning onto the dish and add the low-fat plain yoghurt. |
Per serving:
| Energy (kcal) | 331 |
| Carbohydrate (g) | 41 |
| Protein (g) | 25 |
| Fat (g) | 8 |
| Sugar (g) | 7 |
| Sodium (mg) | 45 |
The energy and nutrient content is estimated according to the information compiled from the USDA Nutrient Data Laboratory. Values are for reference only.
This recipe is provided by Munch.
Extract from CookSmart, Issue 24
