Moroccan Chicken Stew
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 3/4 pound skinless boneless chicken breast,
cut into 1/2-inch strips
- 1 1/2 cups water, DIVIDED
- 4 1/2 ounces pitted prunes, (20 bite-sized)
- vegetable cooking spray
- 1 Tablespoon olive oil
- 1 1/2 teaspoons ground ginger
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground cinnamon
- 1 1/2 cups chopped onions
- 1/2 cup low-salt fat-free chicken broth
- 4 cups hot cooked couscous
- 3 Tablespoons toasted slivered almonds
- French-Style Couscous (below)
Place first 3 ingredients in a zip-top plastic bag. Add chicken; seal bag, and shake to coat. Chill 1 hour.
Combine 1 cup water and the prunes in a small saucepan; bring to a boil. Remove from heat; cover and let stand 1 hour. Drain prunes, reserving 1/4 cup of the cooking liquid.
Coat a nonstick skillet with cooking spray; add olive oil. Place over medium heat until hot. Add ginger, turmeric, and cinnamon; cook 1 minute, stirring constantly. Add onion, and saute 8 minutes. Add chicken, remaining 1/2 cup water, prunes, reserved 1/4 cup cooking liquid, and chicken broth; bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes or until chicken is done.
Place couscous on a serving platter; top with chicken mixture, and sprinkle with almonds
Nutrition Facts (13 PP)
Amount Per Serving:
Calories 496 - Calories from Fat 104
Percent Total Calories From: Fat 21%, Protein 22%, Carbohydrate 57%
Totals and Percent Daily Values (2000 calories): Fat 12g, Saturated Fat 2g, Cholesterol 72mg, Sodium 394mg, Total Carbohydrate 70g, Dietary Fiber 2g, Protein 28g, Vitamin A 658 units, Vitamin C 5 units, Calcium 0 units, Iron 4 units
- 1 cup couscous
- 1 cup boiling water
- 1 teaspoon salt
- 2 Tablespoons margarine or butter
Place couscous in a bowl and stir in water and salt. Let soak for about 20 minutes until liquid is absorbed. Rub grain between your fingers until there are no lumps. Then place in a vegetable steamer lined with cheesecloth and steam for 30 minutes.
When ready to serve, place couscous in a bowl, stir in the 2 Tablespoons margarine.
QUICK STYLE: Place 1 Cup water and 2 TBS margarine and salt in bowl; Microwave at full power 3 to 4 minutes. Stir in couscous, cover and set for 5 minutes. Fluff with fork
Amount Per Serving:
Calories 172 - Calories from Fat 6
Percent Total Calories From: Fat 4%, Protein 14%, Carbohydrate 83%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 595mg, Total Carbohydrate 36g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 14 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units