Sweet chilli chicken

Sweet chilli chicken

This tasty chicken dish is made with chickpeas and vegetables, increasing the soluble fibre content.

  • Preparation Time: 15 minutes
  • Serves: 4

Ingredients

  • 4 skinless chicken breasts (chopped)
  • 1 cup butternut (chopped)
  • 1 cup cabbage or spinach (chopped)
  • 2 carrots (diced)
  • 2 – 3 tomatoes (diced)
  • 1 onion (diced)
  • 1 sweet red pepper (diced)
  • 1 chilli (remove pips and dice) – optional
  • 1 – 2 garlic cloves, crushed
  • 1 tin (410g) chickpeas (OR 1 cup dry chickpeas, soaked overnight)
  • 1 tbsp olive oil or canola oil
  • 30ml lemon juice
  • 30ml tomato paste
  • 30ml sweet chilli chutney
  • salt and pepper to taste

Preparation

  1. Heat olive oil in a pan. Add chopped onion and chicken, and brown lightly.
  2. Add all chopped vegetables and stirfry for a few minutes.
  3. Add chickpeas, as well as fluid from tin OR add a little water.
  4. Leave to cook for further 5 minutes.
  5. Season with lemon juice, tomato paste and sweet chilli chutney.
  6. Add salt and pepper to taste.
  7. Serve with brown rice or samp.

Image courtesy of avlxyz/Flickr
Recipe by: Sandra Pretorius (Registered Dietician)

Dietician’s remarks

  • Choosing skinless chicken breasts and using controlled amounts of olive oil or canola oil are good ways to decrease saturated fat (bad fat) and to increase use of the more healthy polyunsaturated fats.
  • By adding vegetables and chickpeas, the soluble fibre content is increased.
  • Add salt to taste so you limit the salt content of the recipe.
  • Fresh or dried herbs can also be added, eg oreganum, rosemary, thyme or basil.
  • Use any leftovers as a healthy lunch for work or school, with an added fruit.
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