Moroccan Chicken Stew

4 servings

 

• 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 ¼ 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
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

French-Style Couscous

4 servings

• 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

Bon appetit!