6 bone-in chicken thighs with skin on
2 1/2 tblsp. almond flour
2 1/2 tblsp. garbanzo bean flour
1/2 tsp. garlic powder
1/2 tsp. paprika
1/4 tsp. Bioforce Herbamare or salt
1/4 tsp. freshly ground black pepper
4 tblsp. olive oil
1 large yellow onion, chopped
1 large red or green bell pepper, chopped
1 cup diced eggplant (optional)
2 cloves chopped garlic
1 1/2 tsp. marjoram
1 1/2 tsp. paprika
3 shakes cayenne pepper, or 1/2 tsp. chipotle chile powder
14.5 oz can fire roasted diced tomatoes with green chilis
1/2 cup canned, drained garbanzo beans
about 1 3/4 cup organic, free range chicken broth
Mix the almond flour, garbanzo flour, garlic powder, paprika, Herbamare and black pepper together. Wash and dry the chicken. Dredge chicken in the flour mixture. Shaking in a plastic bag works well. Heat 2 tbsp. olive oil in a 12 inch skillet. Place coated chicken in pan skin side up on medium high heat. Cook for 3-4 minutes until browned then turn and cook other side 3-4 minutes. Remove to a plate and reserve (should still be mostly raw).
Add in last tbsp. olive oil and stir any bits stuck to the pan. Add chopped onion, eggplant and garlic and saute until onion is soft. Add bell pepper, marjoram, paprika and cayenne and cook until bell pepper softens. Add the can of tomatoes, stir and simmer a few minutes. Place the chicken skin side up on top of the vegetables. Add garbanzo beans and chicken broth. Broth should be a little over three quarters the way up the sides of the chicken. Stir between the chicken to mix everything. Cover loosely and simmer for about 45 minutes turning the chicken every 15 minutes.
This is a delicious one-pan meal. Serve one piece of chicken with its share of the vegetable stew. Chop the meat from the bones. I use a knife, fork and spoon to eat this.
6 servings:
Cal. 373, Fat 26, Carb 14.5, Fiber 4, Protein 20, Net Carbs 10.5