One-pot dishes can take all the guesswork out of weekly meal planning. All it takes is a few one-pot dishes and an older adult can have dinner or lunch for a whole week! This shredded chicken chickpea chili is packed with flavor and is a perfect meal when served over brown rice. For a meat-loving senior try adding sliced turkey or chicken sausage to this recipe. For a plant-based senior, adding additional beans like pinto beans instead of chicken can make this a plant-forward meal.
Cook time: 45 minutes
- 1 tablespoon olive oil
- 1 garlic clove, minced
- ½ yellow onion, diced
- ¼ teaspoon crushed red pepper
- 3 chicken breasts
- 3 carrots, sliced into rounds
- 1 can low or no sodium chickpeas
- 3 cups low sodium chicken broth
- 1 teaspoon cumin
- ½ teaspoon oregano
- ¼ teaspoon salt
- In a large pot or dutch oven, heat oil and add garlic and onions.
- Saute for about 4 minutes or until fragrant.
- Add chicken and crushed red pepper. Cook on medium until both sides of chicken breasts are browned.
- Add carrots and chickpeas and saute for 5 minutes.
- Add broth and remaining spices and stir to combine.
- Bring to a boil, reduce to a simmer and cover. Cook for about 20 minutes.
- Remove chicken breasts, shred and add back into the chili.
- Serve over rice.
Per serving*: 290 calories; fat 6g; saturated fat 2g; cholesterol 100mg; sodium 410mg; carbohydrate 17g; fiber 4g; total sugars 3g; added sugars 0g; protein 44g; calcium 4%DV; iron 11g%DV; potassium 19%DV
*Please note: Nutrition variation may occur due to ingredient sourcing and measurement variations.