Moroccan Chicken Stew
Moroccan Chicken Stew
Calories 385 (19% from fat)
Fat 8 gram
Saturated Fat 2 gram
Trans Fat 0 gram
Chol. 73 mg.
Sodium 636 mg.
Carb. 37 gram
Fiber 11 gram
Sugar 11 gram
Sugar Alcohol 0 gram
Protein 40 gram
Bread (1 Slice No Salt Multi-Grain, We used Alvarado Street Brand.)
Calories 90 (10% from fat)
Fat 1 gram
Saturated Fat 0 gram
Trans Fat 0 gram
Chol. 0 mg.
Sodium 0 mg.
Carb. 14 gram
Fiber 2 gram
Sugar 1 gram
Sugar Alcohol 0 gram
Protein 3 gram
Ingredients
1 Tbsp. extra virgin olive oil
1 medium (1 cup) yellow onion, chopped
6 cloves garlic, minced
1 tsp. ginger, ground
1 1/2 Tbsp. paprika
1 tsp. turmeric
1/2 tsp. coriander, ground
1/2 tsp. cumin, ground
1/2 tsp crushed red pepper
1/4 tsp. cinnamon, ground
1 can (14 oz.) reduced sodium chicken broth
(We used Swanson Brand.)
1 can (16 oz.) dark red kidney beans
(We used Bush's Best.)
1 can (14 oz.) No Salt Added diced tomatoes
(We used Del Monte Brand.)
1 can (15 oz.) No Salt Added peas, drained
1/4 cup lime juice
4 medium skinless, boneless chicken breast halves, cubed (average weight is 4 oz. raw per chicken breast)
4 medium carrots, peeled and diced
1. Heat the oil in a larger stew pot (with lid) over medium heat. Add onion, garlic and ginger. Cook uncovered, stirring frequently, for about 10 minutes.
2. Add paprika, turmeric, coriander, cumin, crushed red pepper and cinnamon. Stir together and cook for an additional minute.
3. Stir in chicken broth, kidney beans, diced tomatoes, drained peas and lime juice. Bring to a boil. Reduce heat, cover and simmer for approximately 5 minutes.
4. Stir in chicken and carrots. Cook covered for approximately 30 minutes, stirring ocassionally.
5. Serve with a slice of NO SALT Multi-Grain bread.
Yield: 4 Servings
Freeze individual portions for easy re-heating later.
