Moroccan Chicken &
Root Vegetable Stew
- 1 Tablespoon olive oil
- 1 pound skinless boneless chicken breast,
cut into 1-inch pieces
- 1 1/2 cups chopped onions
- 2 cloves minced garlic
- 1/2 - 1 Tablespoon curry powder
- 1/2 - 1 Tablespoon ground cumin
- 1 cinnamon stick
- 2 cups 1/2-inch pieces peeled sweet potatoes
- 2 cups 1/2-inch pieces peeled parsnips
- 2 cups 1/2-inch pieces peeled turnips
- 1 cup 1/2-inch pieces peeled rutabaga
- 2 cups fat-free chicken broth
- 1/4 cup currants
- 1 cup drained, canned, diced tomato
- chopped fresh cilantro
- French-Style Couscous (below)
Heat oil in large pot over MEDIUM-HIGH heat. Sprinkle chicken with salt & pepper. Add chicken pieces to pot and saute until light golden but not cooked through. Transfer chicken to bowl.
(Hint: I find using a 6x6mm blade in the Cuisinart makes the right size 1/2-inch pieces.)
Lower heat to MEDIUM. Add onion to pot and saute until golden, about 4 minutes. Add garlic and stir 1 minute. Add curry powder, cumnin and cinnamon stick, and stir 30 seconds. Add sweet potatoes, parsnips, turnips, rutabaga, broth and currants and bring to a boil. Reduce heat, cover and cook on LOW until vegetables are tender, about 20-30 minutes.
Add tomatoes and chicken with accumulated juices to pot. SIMMER until chicken is cooked through and flavors blend, about 5 minutes. Remove and throw away the cinnamon stick. Serve over hot couscous and sprinkle with chopped cilantro.
Warning: This dish tends to get spicier if left in the refrigator and reheated (which is why I cut the curry and cumin down to 1/2 T each.)
Nutrition Facts (9 PP)
Amount Per Serving:
Calories 366 - Calories from Fat 52
Percent Total Calories From: Fat 14%, Protein 26%, Carbohydrate 60%
Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 1g, Cholesterol 64mg, Sodium 602mg, Total Carbohydrate 55g, Dietary Fiber 3g, Protein 24g, Vitamin A 9140 units, Vitamin C 52 units, Calcium 0 units, Iron 3 units
- 1 cup couscous
- 1 cup boiling water
- 1 teaspoon salt
- 2 Tablespoons margarine or butter
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
OLD STYLE: 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.
Nutrition Facts (5 PP)
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