West African-Style Chicken and Fennel Stew

Gluten Free
Dairy Free
Health score
16%
West African-Style Chicken and Fennel Stew
50 min.
6
161kcal

Suggestions

Ingredients

  • 15 ounce chickpeas rinsed drained canned (garbanzo beans)
  • 10.5 ounce campbell's® condensed onion soup french canned
  • large bulbs fennel cut into 1/2-inch slices crosswise cut in half and
  • 0.3 cup cilantro leaves fresh chopped
  • teaspoon ground cumin 
  • 0.3 tablespoon ground pepper red
  • tablespoons juice of lemon 
  • teaspoons lemon zest grated
  • tablespoons olive oil 
  • 0.5 teaspoon paprika 
  • ounce chicken thighs boneless skinless cut in thirds lengthwise

Equipment

  • bowl
  • frying pan

Directions

  1. Stir the cumin, paprika and red pepper in a small bowl. Season the chicken with the cumin mixture.
  2. Heat the oil in a 12-inch skillet over medium-high heat.
  3. Add the chicken and cook until well browned, stirring occasionally.
  4. Remove the chicken from the skillet.
  5. Add the fennel to the skillet and cook for 10 minutes or until lightly browned, stirring occasionally.
  6. Stir the soup, lemon juice and chickpeas in the skillet and heat to a boil. Return the chicken to the skillet. Reduce the heat to low. Cover and cook for 5 minutes or until the chicken is cooked through. Stir in the parsley and lemon zest just before serving.

Nutrition Facts

Calories161kcal
Protein17.11%
Fat39.13%
Carbs43.76%

Properties

Glycemic Index
28.22
Glycemic Load
4.1
Inflammation Score
-5
Nutrition Score
11.90434793804%

Flavonoids

Eriodictyol
1.09mg
Hesperetin
0.72mg
Naringenin
0.07mg
Luteolin
0.01mg
Quercetin
0.55mg

Nutrients percent of daily need

Calories:160.86kcal
8.04%
Fat:7.33g
11.28%
Saturated Fat:1.37g
8.55%
Carbohydrates:18.45g
6.15%
Net Carbohydrates:12.26g
4.46%
Sugar:4.84g
5.38%
Cholesterol:10.96mg
3.65%
Sodium:503.22mg
21.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.21g
14.43%
Vitamin K:54.45µg
51.86%
Manganese:0.75mg
37.58%
Fiber:6.19g
24.75%
Vitamin B6:0.43mg
21.43%
Potassium:692.1mg
19.77%
Vitamin C:12.59mg
15.26%
Phosphorus:116.97mg
11.7%
Folate:40.99µg
10.25%
Iron:1.84mg
10.2%
Magnesium:36.98mg
9.24%
Copper:0.17mg
8.65%
Vitamin E:1.29mg
8.59%
Calcium:77.29mg
7.73%
Vitamin A:336.05IU
6.72%
Selenium:4.16µg
5.94%
Vitamin B3:1.18mg
5.92%
Zinc:0.82mg
5.5%
Vitamin B5:0.52mg
5.23%
Vitamin B2:0.06mg
3.51%
Vitamin B1:0.04mg
2.96%
Vitamin B12:0.06µg
1.01%
Source:Allrecipes