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Chicken & Chickpeas

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WHAT’S IN IT

Dressing:

  • ¼ cup extra virgin olive oil

  • ¼ cup lemon juice

  • 1 t honey (locally sourced, if possible)

  • 1 t smoked paprika

  • ½ t cumin

  • ½ t salt

  • ½ t pepper

  • 1 small red onion, thinly sliced

  • ¼ cup fresh mint, chopped

  • 2 15 oz cans chickpeas, rinsed

Chicken:

  • ½ cup almond flour

  • 2 -4 T avocado oil or ghee

  • 1 - 1½ pounds of organic, boneless, skinless chicken breast; trimmed, and cut or pounded (between 2 sheets of wax paper) into ½ inch thick breasts or tenders

HOW TO MAKE IT

1.      In a large bowl, whisk together olive oil, lemon juice, honey, paprika, cumin , salt and pepper. Set aside 3 T of dressing. Add chick peas, mint and onion to large bowl, and stir to combine with remaining dressing.

2.      Spread almond flour in shallow plate (pie plate works well!)  Coat each piece of chicken with flour, shaking off excess.

3.      Heat ghee or avocado oil in skillet to medium-high heat, until just smoking. Cook chicken in skillet, turning as needed, until both sides are browned and chicken is fully cooked (160 degrees). This should take about 6 minutes on each side.

4.      Spread chick pea salad on a serving platter. Transfer cooked chicken to platter, arranging pieces over salad.  Drizzle reserved dressing over chicken and serve.

WHY IT’S HEALTHY

Chickpeas help to boost digestion and keep blood sugar levels stable. They have high levels of iron, zinc, folate, phosphorus, and B vitamins and are a great source of folate which helps the body to effectively produce new cells as it plays a role in copying and synthesizing DNA. Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. Red onion has sulfur compounds, and studies have shown an inverse association between the frequency of consuming onions and the risk of several common cancers. Onions can also protect against too much LDL cholesterol by limiting the activity of harmful free radicals within blood vessels, lowering oxidative stress, improving blood circulation and blood pressure levels. Capsaican, an ingredient in hot peppers that is used to make paprika, is know to support immune function. Paprika can help improve the health of your eyes and also has antioxidants that fight free radical damage.  Cumin aids digestion, boosts the immune system and promotes healthy skin.  Coriander can help control blood sugar, cholesterol and blood pressure.  Extra Virgin Olive oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage. Spearmint is packed with vitamins, minerals, and antioxidants such as vitamin A, C, B-complex, beta carotene, iron, magnesium, calcium, manganese, and potassium. It can also help soothe digestive ailments like nausea and indigestion.