One-Pan Italian Chicken and Chickpeas: A Flavorful and Healthy Weeknight Dinner
Are you looking for a quick, easy, and healthy dinner that’s bursting with flavor? Look no further than this one-pan Italian chicken and chickpeas! This recipe combines juicy, perfectly seasoned chicken thighs with tender chickpeas, vibrant vegetables, and fragrant Italian herbs, all cooked together in a single pan for minimal cleanup. It’s a complete meal that’s ready in under an hour, making it perfect for busy weeknights.
This dish is not only delicious but also packed with protein and fiber, making it a satisfying and nutritious choice. The combination of chicken and chickpeas provides a good source of protein, while the vegetables offer essential vitamins and minerals. Plus, the olive oil and herbs add healthy fats and antioxidants.
Let’s dive into the details of this amazing recipe!
Why You’ll Love This Italian Chicken and Chickpea Recipe
* **One-Pan Wonder:** The beauty of this recipe is that it’s all cooked in one pan, reducing cleanup time significantly.
* **Quick and Easy:** It comes together in under an hour, making it perfect for busy weeknights.
* **Healthy and Nutritious:** Packed with protein, fiber, and essential nutrients.
* **Flavorful and Delicious:** The combination of Italian herbs, garlic, and lemon creates a vibrant and irresistible flavor.
* **Versatile:** Easily customizable to your liking with different vegetables and herbs.
Ingredients You’ll Need
Before we start cooking, let’s gather all the necessary ingredients. Here’s what you’ll need for this Italian chicken and chickpea recipe:
* **Chicken Thighs:** 6-8 boneless, skinless chicken thighs (about 1.5-2 pounds). Bone-in, skin-on thighs can also be used but will require a longer cooking time and contribute more fat to the dish. Adjust cooking time accordingly, ensuring the chicken is cooked through.
* **Chickpeas:** 1 (15-ounce) can of chickpeas, drained and rinsed. Draining and rinsing removes excess sodium and any starchy residue.
* **Cherry Tomatoes:** 1 pint of cherry tomatoes, halved. Cherry tomatoes provide sweetness and acidity. Grape tomatoes are a fine substitute.
* **Red Onion:** 1 medium red onion, sliced. Red onion offers a slightly milder flavor than yellow or white onions and contributes visually.
* **Bell Pepper:** 1 bell pepper (any color), chopped. Bell peppers add sweetness and crunch.
* **Garlic:** 4 cloves garlic, minced. Garlic is essential for the Italian flavor profile.
* **Italian Seasoning:** 2 tablespoons Italian seasoning. A pre-mixed blend of herbs is convenient, but you can also create your own by combining dried oregano, basil, thyme, rosemary, and marjoram.
* **Olive Oil:** 3 tablespoons olive oil. Olive oil is used for sautéing and adds healthy fats.
* **Lemon:** 1 lemon, juiced and zested. Lemon juice and zest brighten the flavors of the dish.
* **Chicken Broth:** ½ cup chicken broth. Chicken broth adds moisture and flavor to the pan.
* **Salt and Pepper:** To taste. Season generously to enhance the flavors.
* **Fresh Parsley (optional):** For garnish. Fresh parsley adds a touch of freshness and visual appeal.
* **Red Pepper Flakes (optional):** For a little heat. A pinch of red pepper flakes adds a subtle kick.
Ingredient Substitutions
* **Chicken:** You can substitute chicken breasts for chicken thighs, but be careful not to overcook them, as they can become dry. Reduce the cooking time accordingly. You could also use Italian sausage (sweet or hot) for a different flavor profile. Brown the sausage before adding the other vegetables.
* **Chickpeas:** Cannellini beans or other white beans can be used in place of chickpeas.
* **Vegetables:** Feel free to add or substitute other vegetables like zucchini, eggplant, or mushrooms.
* **Herbs:** Use fresh herbs instead of dried for a more vibrant flavor. Double the amount of fresh herbs compared to dried herbs.
Equipment You’ll Need
* Large Oven-Safe Skillet or Dutch Oven. A 12-inch skillet or a similar-sized Dutch oven works well. Make sure it is oven-safe if you plan to finish the cooking in the oven.
* Cutting Board.
* Knife.
* Measuring Spoons and Cups.
* Lemon Zester (optional).
* Lemon Juicer (optional).
Step-by-Step Instructions
Now, let’s get cooking! Follow these simple steps to create your own delicious Italian chicken and chickpeas:
**Step 1: Prepare the Chicken**
1. Pat the chicken thighs dry with paper towels. This helps them brown better.
2. In a bowl, combine 1 tablespoon of olive oil, 1 tablespoon of Italian seasoning, salt, and pepper.
3. Rub the mixture all over the chicken thighs, ensuring they are evenly coated. Let the chicken marinate for at least 15 minutes, or up to an hour, for deeper flavor. This allows the flavors to penetrate the chicken.
**Step 2: Sauté the Vegetables**
1. Preheat your oven to 400°F (200°C).
2. Heat the remaining 2 tablespoons of olive oil in the large oven-safe skillet over medium heat.
3. Add the sliced red onion and chopped bell pepper to the skillet and cook for 5-7 minutes, or until softened. Stir occasionally to prevent burning.
4. Add the minced garlic and cook for another minute, until fragrant. Be careful not to burn the garlic, as it can become bitter.
**Step 3: Combine and Bake**
1. Add the halved cherry tomatoes and drained and rinsed chickpeas to the skillet. Stir to combine with the vegetables.
2. Pour in the chicken broth and lemon juice. Stir again to combine all ingredients.
3. Nestle the seasoned chicken thighs among the vegetables and chickpeas in the skillet. Make sure the chicken is not overcrowded, as this can prevent it from browning properly.
4. Sprinkle the remaining 1 tablespoon of Italian seasoning over the entire mixture.
5. Zest the lemon over the skillet (optional, but adds extra flavor).
6. Transfer the skillet to the preheated oven and bake for 25-30 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C). Use a meat thermometer to ensure accurate doneness. If using bone-in, skin-on chicken, the baking time may need to be increased. Check for doneness and adjust accordingly.
**Step 4: Rest and Serve**
1. Remove the skillet from the oven and let it rest for 5-10 minutes before serving. This allows the juices to redistribute, resulting in more tender and flavorful chicken.
2. Garnish with fresh parsley and red pepper flakes (optional).
3. Serve the Italian chicken and chickpeas directly from the skillet or transfer it to a serving dish.
Tips for Perfect Italian Chicken and Chickpeas
* **Don’t Overcrowd the Pan:** Make sure the chicken and vegetables are not overcrowded in the skillet. This will prevent them from browning properly and ensure even cooking. If necessary, use a larger skillet or cook in batches.
* **Use a Meat Thermometer:** A meat thermometer is the best way to ensure that the chicken is cooked through to a safe internal temperature of 165°F (74°C).
* **Adjust Seasoning:** Taste the dish before serving and adjust the seasoning as needed. You may need to add more salt, pepper, or Italian seasoning to suit your taste.
* **Marinate the Chicken:** Marinating the chicken for at least 15 minutes will enhance the flavor and tenderness.
* **Don’t Overcook the Chicken:** Overcooked chicken will be dry and tough. Be sure to check the internal temperature frequently and remove the chicken from the oven as soon as it reaches 165°F (74°C).
* **Use High-Quality Olive Oil:** High-quality olive oil adds a rich flavor to the dish.
Serving Suggestions
This Italian chicken and chickpea dish is a complete meal on its own, but you can also serve it with the following:
* **Pasta:** Serve over cooked pasta for a heartier meal. Penne, rotini, or farfalle would be great choices.
* **Rice:** Serve with rice, quinoa, or couscous to soak up the flavorful sauce.
* **Crusty Bread:** Serve with crusty bread for dipping into the sauce.
* **Salad:** Serve with a side salad for a lighter meal. A simple green salad with vinaigrette would be a perfect complement.
Variations
* **Spicy Chicken and Chickpeas:** Add a pinch of red pepper flakes to the chicken marinade or to the skillet while cooking for a spicy kick. You can also use hot Italian sausage instead of chicken.
* **Creamy Chicken and Chickpeas:** Stir in a dollop of heavy cream or crème fraîche at the end of cooking for a richer and creamier sauce.
* **Chicken and Chickpea Stew:** Add more chicken broth to create a stew-like consistency.
* **Vegetarian Chickpea Skillet:** Omit the chicken and add more vegetables, such as zucchini, eggplant, or mushrooms, for a vegetarian version. Use vegetable broth instead of chicken broth.
* **Add Greens:** Stir in some spinach or kale during the last few minutes of cooking for added nutrients and flavor.
Make-Ahead Instructions
This Italian chicken and chickpea recipe can be made ahead of time. Simply prepare the dish according to the instructions, but stop before baking. Cover the skillet tightly with foil and store it in the refrigerator for up to 24 hours. When ready to bake, remove the foil and bake as directed. You may need to add a few minutes to the cooking time if the dish is cold. You can also chop the vegetables and marinate the chicken ahead of time to save time on the day you plan to cook the dish.
Storage Instructions
Leftover Italian chicken and chickpeas can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or in a skillet over medium heat until heated through. You can also freeze leftovers for up to 2 months. Thaw overnight in the refrigerator before reheating.
Nutritional Information (Approximate)
* Calories: 450-550 per serving (depending on portion size and ingredients used)
* Protein: 35-45 grams
* Fat: 20-30 grams
* Carbohydrates: 30-40 grams
* Fiber: 8-10 grams
Conclusion
This one-pan Italian chicken and chickpeas recipe is a winner for so many reasons. It’s easy to make, incredibly flavorful, healthy, and requires minimal cleanup. It’s perfect for a quick weeknight dinner, meal prepping, or even a casual gathering. With its versatility and customizable ingredients, you can easily adapt it to your liking and create a delicious and satisfying meal that the whole family will enjoy. So, gather your ingredients, preheat your oven, and get ready to experience the deliciousness of Italian chicken and chickpeas!
Enjoy your meal!