A Your Level Best Version of Braised Chickpeas with Mid-Summer Vegetables

Braised Chickpeas

Original Recipe from Better Homes and Gardens: Braised Chickpeas with Mid-Summer Vegetables

One of the things I like to do is find and interesting recipe and make it fit our lifestyle. The Better Homes and Garden recipe had some great things going for it. However, I had to do something about the tomatoes, because Tony and I can’t eat them. Cooked chicken breast for a slow cooker meals is only good if you have cooked chicken (which I do not). Frozen corn is substituted for fresh. The rest of the ingredients are ok. Here are the original stats for the recipe which serves 6:

  • 362 Calories
  • 10g Fat
  • 37mg Cholesterol
  • 454mg Sodium
  • 978mg Potassium
  • 48g Carbohydrates
  • 25g of Protein
  • 115% Vitamin A
  • 47% Vitamin C
  • 10% Calcium
  • 24% Iron

These stats don’t work for our diet. The calorie count is too high. We like dished less than 300 calories. The carbohydrates are at a good level and so is the protein and vitamin A. The vitamin C could be higher. Here’s what I changed:

  • Deleted the tomato and added 3 red bell peppers
  • Replaced the baby carrots with three large carrots
  • Replaced the fresh corn with one 12oz bag of frozen corn
  • Replaced the cooked chicken with 1lb 4oz raw chicken breast
  • Increased the servings to 9

Here are the stats for the dish I’m making today:

  • 290 Calories
  • 7g Fat
  • 30mg Cholesterol
  • 323mg Sodium
  • 745mg Potassium
  • 40g Carbohydrates
  • 20g Protein
  • 109% Vitamin A
  • 61% Vitamin C
  • 7% Calcium
  • 16% Iron

Here is my upgraded version of this recipe:

Serves 9

  • 2 Tablespoons Olive Oil
  • ½ teaspoon Black Pepper
  • 2 cloves of Garlic
  • 2 Tablespoons Fresh Rosemary
  • 2 15oz cans of low-sodium Garbanzo Beans, rinsed and drained
  • 1 pound Red Potato
  • 4 cups of Baby Spinach
  • 1 Onion, chopped
  • 4 cups low-sodium Chicken Broth
  • 8oz Zucchini cut into ¼ inch slices
  • 3 large Carrots, peeled and chopped into 2 inch pieces
  • 3 Red Bell Peppers, chopped
  • 1 pound 4 ounces boneless skinless Chicken Breast
  • 1 12oz package of frozen Sweet Corn
  1. In a large resealable plastic bag combine garbanzo beans, rosemary, oil, pepper and garlic. Seal bag. Refrigerate for at least 12 hours or up to 2 days.
  2. Place undrained marinated chickpeas in a 6-quart slow cooker. Add red bell peppers, chicken, potatoes, carrots, and onion. Pour broth over vegetables in cooker.
  3. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
  4. Add in the frozen corn and zucchini. Cover and heat through. Just before serving, add spinach. Stir until spinach wilts.

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