January 6, 2022
Freedom Recipe 107
Pan-Roasted Chicken with Harissa Chickpeas
INGREDIENTS
- 1 tablespoon olive oil
- 8 skin-on, bone-in chicken thighs (about 3 lb.)
- Kosher salt and freshly ground black pepper
- 1 small onion, finely chopped
- 2 cloves garlic, finely chopped
- 2 tablespoons tomato paste
- 2 15-oz. cans chickpeas, rinsed
- ¼ cup harissa paste
- ½ cup low-sodium chicken broth
- ¼ cup chopped fresh flat-leaf parsley
- Lemon wedges, for serving
METHOD
- Step 1 - Preheat oven to 425°. Heat oil in a large ovenproof skillet over medium-high heat. Season chicken with salt and pepper. Working in 2 batches, cook until browned, about 5 minutes per side; transfer to a plate.
- Step 2 -Pour off all but 1 Tbsp. drippings from pan. Add onion and garlic; cook, stirring often, until softened, about 3 minutes. Add tomato paste and cook, stirring, until beginning to darken, about 1 minute. Add chickpeas, harissa, and broth; bring to a simmer.
- Step 3 - Nestle chicken, skin side up, in chickpeas; transfer skillet to oven. Roast until chicken is cooked through, 20–25 minutes. Top with parsley and serve with lemon wedges for squeezing over.
Ingredients ( 12 muffins) 2 tbsp psyllium husk powder 6 large eggs 1 cup milk (full-cream or reduced-fat) 2 cups mashed navy beans (cooked & drained) 1 cup spinach , finely chopped 1 cup diced cooked ham 1 cup cheddar cheese , grated Salt & pepper to taste Optional: garlic powder, onion powder, paprika, or herbs Instructions Step 1 Preheat oven to 175°C (350°F) and lightly grease or line a 12-cup muffin tray. Step 2 In a bowl, whisk the psyllium husk powder into the milk until a thick paste forms. Let sit for 1–2 minutes. Step 3 Add the eggs and whisk until smooth. Step 4 Fold in the mashed navy beans, spinach, ham, and cheddar cheese. Step 5 Season well with salt, pepper, and any optional spices. Step 6 Divide the mixture evenly between muffin cups. Step 7 Bake for 40 minutes , or until set in the centre and lightly golden on top. Step 8 Cool for 5 minutes before removing from the tray. Nutrition and Cooking Times Prep time: 15 minutes | Cook time: 25 - 30 minutes Serves: 2 adult servings Nutrient Value (per muffin approx): Calories: 185cal | Protein: 14g | Fat: 9g | Carbohydrates: 12g | Fibre: 6g
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In this bulletin we discuss Mitophagy. . .