Englishでもクック・イート・シェアを見ることができます
閉じる

A Stupendous One Dish Wonder, Moroccan Chicken Stew

クリックして評価する
2件の評価投票 | 3171回のアクセス

This sweet and savory stew is unbelievably easy to make, soooo delicious and ready in 35 minutes. It’s not only tasty, it’s nutritious and beautiful to look at. This exotic stew has a wonderful blend of flavors and spices including a hint of cinnamon. It’s served over whole wheat couscous. The skinny on one serving is 382 calories, 5.7g fat and an amazing 9 grams of fiber! With so much fiber, this stew will keep you full for hours. You’ll really look forward to the leftovers too. Definitely a keeper!

準備時間:
調理時間:
分量: 6 servings
タグ:

材料

Cost per serving $0.85 詳細を見る
  • 1 tablespoon all-purpose flour
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground paprika
  • ½ teaspoon ground cinnamon
  • ½ teaspoon salt
  • 1 pound boneless, skinless chicken breasts or tenders, cut into 1-inch pieces
  • ½ tablespoon olive oil
  • 2 cups (1 large) onion, chopped into chunks
  • 3 cloves garlic, minced
  • 1 28-oz can chopped tomatoes, undrained
  • 1 15-ounce can garbanzo beans, rinsed and drained
  • 1¼ cup water
  • ⅓ cup raisins
  • ⅓ cup Kalamata olives, pitted and sliced in half (about 10)
  • 1¼ cups uncooked whole wheat couscous
  • ½ tablespoon reduced-fat butter or Smart Balance Light
  • Garnish
  • ⅓ cup snipped fresh cilantro, optional

作り方

  1. 1. In a bowl, combine the flour, spices and salt. Add chicken pieces and coat with mixture. Set aside.
  2. 2. In a large nonstick pan, heat the olive oil over medium heat. Add onions, garlic and cook for about 4-5 minutes until tender. Remove to a plate and set aside.
  3. 3. Coat the same pan with a little cooking spray. Add the chicken pieces and cook quickly, stirring often, until no longer pink. Add back the onions, undrained tomatoes, beans, water, raisins and olives. Bring to a boil, reduce heat and simmer for 10 minutes. Stir occasionally.
  4. 4. While chicken is simmering, cook the couscous. Bring 1¼ cups water to a boil in a large saucepan. Remove from heat and stir in 1¼ cups couscous. Cover and let stand for 5 minutes. Stir in reduced-fat butter or Smart Balance Light.
  5. 4. For each serving, scoop ½ cup couscous in a bowl or plate and top with 1¼ cups stew. Sprinkle a little cilantro on top, if desired.

Nutrition Facts

Amount Per Serving %DV
Serving Size 247g
Recipe makes 6 servings
Calories 313  
Calories from Fat 35 11%
Total Fat 4.02g 5%
Saturated Fat 1.09g 4%
Trans Fat 0.02g  
Cholesterol 31mg 10%
Sodium 509mg 21%
Potassium 400mg 11%
Total Carbs 48.25g 13%
Dietary Fiber 5.9g 20%
Sugars 0.82g 1%
Protein 20.29g 32%
このレシピはどうですか?
クリックして評価する
x

レシピへのリンク

レシピを400ピクセル幅で切り取る (プレビュー)

レシピを300ピクセル幅で切り取る (プレビュー)

評論

コメント

評論またはコメントをする