Chicken Stew with Chickpeas and Plum Tomatoes

Chicken Stew with Chickpeas and Plum Tomatoes

Prep time:  
Cook time:  
Total time:  
 
Serves: 6
 
Per serving: Calories 346 (From Fat 82); Fat 9g (Saturated 2g); Cholesterol 38mg; Sodium 721mg; Carbohydrate 47g (Dietary Fiber 6g); Protein 22g.
Ingredients
  • 2 TABLESPOONS OLIVE OIL
  • 4 CHICKEN THIGHS
  • 1 SMALL ONION, CHOPPED
  • 1 CELERY STALK, CHOPPED
  • ½ TEASPOON CINNAMON
  • ¼ TEASPOON GINGER
  • 1 TEASPOON TURMERIC
  • 1 TEASPOON BLACK PEPPER
  • ½ TEASPOON SALT
  • 1 (14.5OZ) CAN CHICKPEAS, DRAINED
  • 1 LARGE CAN (28OZ) PLUM TOMATOES
  • 4 CUPS LOW-SODIUM CHICKEN STOCK
  • ¼ CUP RED LENTILS
  • ½ CUP LONG GRAIN RICE
  • ¼ CUP LEMON JUICE
  • ½ CUP CILANTRO, CHOPPED
 
Instructions
  1. IN A LARGE STOCK POT, HEAT THE OLIVE OIL OVER MEDIUM HIGH HEAT. ADD THE CHICKEN THIGHS AND COOK FOR 3 MINUTES ON EACH SIDE. ADD THE ONION, CELERY, SPICES, AND CHICKPEAS AND COOK FOR 3 MINUTES TO HEAT SPICES.
  2. POUR IN THE TOMATOES AND CHICKEN STOCK AND THEN ADD IN THE LENTILS AND RICE. BRING THE MIXTURE TO A BOIL OVER MEDIUM HIGH HEAT, COVER AND REDUCE THE HEAT TO LOW AND SIMMER FOR 1 HOUR AND 15 MINUTES.
  3. STIR IN THE LEMON JUICE AND DIVIDE STEW INTO 6 BOWLS. GARNISH EACH BOWL WITH 2 TABLESPOONS OF CHOPPED CILANTRO AND SERVE.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 


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Whole Grain Rotini with Pomodoro Sauce

Whole Grain Rotini with Pomodoro Sauce

Serves: 6
 
This delicious dish is wholesome and satisfying, thanks to a generous helping of protein, low-glycemic carbs and fiber.
Ingredients
  • 1 PACKAGE (13.25 OZ) WHOLE GRAIN ROTINI, UNCOOKED
  • 1 TBSP EXTRA VIRGIN OLIVE OIL
  • ¼ ONION, DICED FINELY
  • 3 CLOVES GARLIC, MINCED
  • 1 – 28 OZ CAN DICED TOMATOES
  • ¼ TSP SMOKED PAPRIKA
  • ½ C FRESH BASIL LEAVES, CHOPPED (OR 1 TSP DRIED)
  • 3 OZ PLANT-BASED PARMESAN CHEESE, GRATED
  • OPTIONAL: FRESHLY GROUND BLACK PEPPER OR SEA SALT
 
Instructions
  1. BRING A LARGE POT OF WATER TO BOIL. ADD ROTINI AND COOK FOR ABOUT 10 MINUTES, UNTIL AL DENTE. DRAIN.
  2. WHILE PASTA IS COOKING, HEAT 1 TBSP EXTRA VIRGIN OLIVE OIL IN A LARGE SKILLET OR SAUTÉ PAN.
  3. ADD ONION AND GARLIC AND SAUTÉ FOR ABOUT 8 MINUTES, UNTIL SOFT.
  4. WHILE ONIONS ARE COOKING, PLACE CANNED TOMATOES (WITH LIQUID) IN A BLENDER AND PULSE FOR 2-3 SECONDS ONLY, TO PROVIDE FOR A SMOOTH, YET LUMPY MIXTURE.
  5. ADD TOMATOES AND SMOKED PAPRIKA TO THE ONION MIXTURE, AND HEAT UNTIL BUBBLY. ADJUST SEASONINGS AS DESIRED.
  6. TO SERVE: PLACE DRAINED, HOT PASTA ON A LARGE SERVING PLATTER (OR INDIVIDUAL DINNER PLATES); TOP WITH POMODORO SAUCE, FRESH BASIL LEAVES, AND SLIVERED PARMESAN OR ASIAGO CHEESE.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 


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French Wild Rice Vegetable Soup

French Wild Rice Vegetable Soup

Serves: 6
 
This hearty soup is the perfect accompaniment for a sandwich or salad any time of the year. Packed with the health benefits of tomatoes, it will be sure to keep your spirit up all winter long.
Ingredients
  • 5 CUPS WATER
  • 1 14.5 OZ CAN DICED TOMATOES
  • 1 CUBE VEGETABLE BUILLION
  • 2 CLOVES GARLIC, MINCED
  • ½ CUP UNCOOKED WILD RICE
  • 1 MEDIUM CARROT, SLICED
  • 1 SMALL ZUCCHINI, SLICED
  • 1 CUP SLICED LEEKS
  • 1 TSP HERBES DE PROVENCE (SEASONING BLEND)
  • DASH BLACK PEPPER
 
Instructions
  1. PLACE ALL INGREDIENTS IN A LARGE POT.
  2. COVER WITH A TIGHT LID AND BRING TO A BOIL.
  3. REDUCE HEAT TO A SIMMER AND COOK FOR ABOUT 1 HOUR, UNTIL WILD RICE AND VEGETABLES ARE TENDER.
  4. MAY NEED TO ADD ADDITIONAL WATER TO REPLACE WATER LOST IN EVAPORATION. SHOULD MAKE A THICK, HEARTY SOUP.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 


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