Talk about a lean bean! Adding about 1/2 cup of filling high-fiber chickpeas to your daily diet can cut your consumption of fatty foods, a study in the journal Appetite finds.

Ingredients

　　3/4 cup whole-wheat couscous

　　1 pound boneless, skinless chicken breasts

　　3/4 teaspoon salt, divided

　　1/2 teaspoon freshly ground black pepper, divided

　　1 tablespoon olive oil

　　1 1/2 cups chopped onion

　　2 large cloves garlic, chopped

　　1 tablespoon tomato paste

　　1 can (14.5 ounces) diced tomatoes, drained

　　1/2 teaspoon ground cumin

　　1/2 teaspoon cinnamon

　　1 can (15 ounces) chickpeas, rinsed and drained

　　1 cup low-sodium chicken broth

　　1 yellow or green zucchini (6 ounces), cut into 1-inch pieces

　　3 tablespoons chopped fresh cilantro (or mint)

　　Cook couscous as directed on package. Season chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. In a nonstick skillet, heat oil over medium heat. Cook chicken, turning once, 2 minutes per side. Transfer chicken to a plate. Cook onion in same skillet, stirring occasionally, 5 minutes. Add garlic and tomato paste; cook, stirring, 1 minute more. Add tomatoes, cumin and cinnamon; cook, stirring, 2 minutes more. Return chicken to skillet; add chickpeas, broth, zucchini, remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper. Simmer, covered, until chicken is cooked through, about 10 minutes. Serve stew with couscous. Garnish with cilantro.

Nutrition Per Serving

　　7 grams fat

　　1 gram saturated fat

　　66 grams carbohydrate

　　13 grams fiber

　　41 grams protein

　　#### Nutritional analysis provided by Self