Week #50

One‑Pan Lemon Garlic Chicken with Chickpeas & Spinach

A simple, one‑pan weeknight meal — juicy chicken, saucy chickpeas and quick wilted spinach with bright lemon flavor.

Ingredients

• 600 g (1.3 lb) boneless skinless chicken thighs (about 8 small thighs)
• 1 x 400 g can chickpeas, drained (about 240 g drained / 8.5 oz)
• 200 g (7 oz) baby spinach (or 6 cups loosely packed)
• 250 g (9 oz) cherry tomatoes, halved
• 1 medium red onion, thinly sliced (about 150 g / 5.3 oz)
• 1 large lemon, zested and juiced (about 2 tbsp juice / 30 ml)
• 4 garlic cloves, minced (about 12 g)
• 120 ml (1/2 cup) low‑sodium chicken stock or water
• 1 tbsp honey or maple syrup (15 ml)
• 1 tsp smoked paprika (5 g)
• 1 tsp ground cumin (2 g)
• 15 g (1/2 cup) fresh parsley, chopped
• Salt and black pepper to taste
• Olive oil, 2 tbsp (30 ml) — for cooking
• Optional add‑ons: crumbled feta, a pinch of chili flakes, or tzatziki for serving

Steps

1. Pat the chicken dry and season both sides with 1/2 tsp salt and 1/4 tsp black pepper and half the smoked paprika and cumin.
2. Heat a large skillet over medium‑high heat (pan hot, about medium‑high). Add 1 tbsp olive oil and sear chicken 4–5 minutes per side until golden‑brown — edges should be browned and internal temp reaches 74°C / 165°F. Transfer to a plate.
3. Reduce heat to medium. Add remaining 1 tbsp oil to the pan, then sauté onion and garlic 3–4 minutes until softened and fragrant and edges start to color.
4. Stir in chickpeas, cherry tomatoes, remaining paprika and cumin, honey, lemon zest and juice, and stock. Scrape browned bits from the pan and simmer 4–5 minutes until tomatoes soften and sauce reduces slightly.
5. Nestle seared chicken back into the pan, spoon sauce over the pieces, and simmer 4–6 minutes on medium until chicken is heated through and sauce is glossy (check internal temp: 74°C / 165°F) and tomatoes are collapsing.
6. Add spinach and parsley, toss gently for 1–2 minutes until spinach wilts and mixes with the sauce; taste and adjust seasoning with salt and pepper.
7. Serve warm with pan juices spooned over. Visual cue: glossy sauce, wilted bright green spinach, and chicken browned at edges.

Nutrition Facts

• Calories: 128 kcal
• Fat: 6.0 g
• Carbs: 7.2 g
• Protein: 11.2 g
• Fiber: 1.8 g

Easy Variations

• Spicy: add 1/2–1 tsp chili flakes when cooking the onion for heat.
• Mediterranean: stir in 60 g (2 oz) crumbled feta and 50 g (1/3 cup) chopped kalamata olives at the end.
• Sheet‑pan version: roast everything at 200°C / 400°F for 20–25 minutes until chicken reaches 74°C / 165°F and veggies are caramelized.

Substitutions

• Chicken breasts (600 g / 1.3 lb) can replace thighs — cook 3–4 minutes per side then finish in pan until 74°C / 165°F.
• Replace chickpeas with cannellini beans (same drained weight) for a milder bean.
• Swap baby spinach for 200 g (7 oz) kale (tough stems removed) — sauté 2 minutes longer so it softens.

Storage

• Fridge: Cool and store in airtight containers for up to 3–4 days.
• Freezer: Freeze portions for up to 2 months (best without spinach; add fresh spinach when reheating).
• Reheat: Gently reheat on the stove over medium for 5–8 minutes until hot, or microwave until steaming; add a splash of water or stock if it looks dry.

Allergens

• Contains chickpeas (legume). Check labels for cross‑contamination if you have nut/soy allergies; contains no dairy unless you add optional feta.