Tabasco Braised Chicken with Chickpeas and Kale

Tabasco Braised Chicken with Chickpeas and Kale requires around 45 minutes from start to finish. One portion of this dish contains approximately 31g of protein, 13g of fat, and a total of 344 calories. This recipe serves 6. For $1.51 per serving, this recipe covers 32% of your daily requirements of vitamins and minerals. 14745 people were glad they tried this recipe. It works well as a main course. It is a good option if you're following a gluten free and dairy free diet. This recipe from Foodie Crush requires kosher salt, canned garbanzo beans, skinless chicken thighs, and white onion. Overall, this recipe earns a super spoonacular score of 98%. Braised Chicken with Chickpeas & Peppers, Braised Indian Chicken with Chickpeas and Spinach, and Braised Chicken with Chickpeas and Swiss Chard are very similar to this recipe.

Servings: 6

 

Ingredients:

2 15 ounce cans diced tomatoes, including juice

2 15 ounce cans garbanzo beans

2 tablespoons canola oil

2 cups kale

kosher salt and freshly ground black pepper

1 ½ pounds skinless chicken thighs

1 tablespoon Tabasco

½ cup water

1 white onion, diced

Equipment:

dutch oven

frying pan

pot

Cooking instruction summary:

Season the chicken thighs with salt and black pepper. Heat 1 tablespoon of oil over medium high heat in a large dutch oven or 8 quart stockpot. Cook one half of the chicken for 5-7 minutes per side or until nicely browned. Remove from pan and set aside. Add the remaining oil to the pan and cook the other half of the chicken, remove from pan and add to the reserved chicken. Reduce the heat to medium and add the onion to the pot. Cook for 4-5 minutes or until onion becomes tender. Add tomatoes with juice, garbanzo beans with juice, kale, Tabasco and water and stir making sure to scrape the bits off the bottom of the pot. Nestle the chicken thighs with their juices in the tomato mixture, bring to a boil and reduce to simmer, and cook for 25-30 minutes or until flavors have melded. Serve over rice, quinoa or egg noodles.

 

Step by step:


1. Season the chicken thighs with salt and black pepper.

2. Heat 1 tablespoon of oil over medium high heat in a large dutch oven or 8 quart stockpot. Cook one half of the chicken for 5-7 minutes per side or until nicely browned.

3. Remove from pan and set aside.

4. Add the remaining oil to the pan and cook the other half of the chicken, remove from pan and add to the reserved chicken. Reduce the heat to medium and add the onion to the pot. Cook for 4-5 minutes or until onion becomes tender.

5. Add tomatoes with juice, garbanzo beans with juice, kale, Tabasco and water and stir making sure to scrape the bits off the bottom of the pot. Nestle the chicken thighs with their juices in the tomato mixture, bring to a boil and reduce to simmer, and cook for 25-30 minutes or until flavors have melded.

6. Serve over rice, quinoa or egg noodles.


Nutrition Information:

Quickview
343k Calories
31g Protein
12g Total Fat
28g Carbs
40% Health Score
Limit These
Calories
343k
17%

Fat
12g
19%

  Saturated Fat
1g
12%

Carbohydrates
28g
10%

  Sugar
4g
5%

Cholesterol
107mg
36%

Sodium
958mg
42%

Get Enough Of These
Protein
31g
62%

Vitamin K
168µg
160%

Manganese
1mg
73%

Vitamin B6
1mg
71%

Vitamin C
43mg
52%

Vitamin A
2449IU
49%

Selenium
28µg
41%

Vitamin B3
7mg
39%

Phosphorus
378mg
38%

Copper
0.72mg
36%

Fiber
7g
32%

Potassium
888mg
25%

Iron
4mg
24%

Magnesium
92mg
23%

Zinc
3mg
20%

Vitamin B5
2mg
20%

Vitamin B2
0.34mg
20%

Vitamin B1
0.25mg
16%

Folate
61µg
15%

Calcium
142mg
14%

Vitamin E
1mg
13%

Vitamin B12
0.73µg
12%

covered percent of daily need
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