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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (226g) Recipe makes 4 servings |
||
| Calories 160 | ||
| Calories from Fat 32 | (20%) | |
| Amount Per Serving | %DV | |
| Total Fat 3.6g | 5% | |
| Saturated Fat 0.6g | 3% | |
| Monounsaturated Fat 1.0g | ||
| Polyunsaturated Fat 1.6g | ||
| Trans Fat 0.0g | ||
| Cholesterol 34mg | 11% | |
| Sodium 226mg | 9% | |
| Potassium 541mg | 15% | |
| Total Carbohydrate 17.2g | 5% | |
| Dietary Fiber 2.3g | 9% | |
| Sugars 8.9g | ||
| Protein 16.1g | 32% | |
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By: Derf
Aug 26, 2002
Quick cooking chicken stew, wonderfully fragrant with Moroccan spices. Serve over couscous for an authentic meal. from Heart Healthy Cooking by Becel
SERVES 4
Ingredients
- 1 teaspoon fennel seed (optional)
- 1 teaspoon ground cumin
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon cayenne pepper
- 2 teaspoons vegetable oil (Becel)
- 2 boneless skinless chicken breasts, cut in 1 inch cubes
- 1 medium onion, chopped
- 2 garlic cloves, smashed
- 3/4 cup reduced-sodium chicken broth
- 1 medium zucchini, sliced
- 2-3 medium carrots, julienned
- 1/4 cup raisins
- 1/4 teaspoon salt
- 2 teaspoons cornstarch
- chopped fresh coriander (to garnish)
Directions
1
Place fennel seeds (if using) on a cutting board and break them by cutting once or twice with a large, heavy knife.2
Or if you have a mortar and pestle, give them a couple of grinds to lightly crush and release the aroma.3
In a small bowl, mix crushed fennel seeds, cumin, cinnamon and cayenne; set aside.4
In a large nonstick frypan, heat oil over medium high heat.5
Brown chicken with onion and garlic about 5 minutes.6
Stir in fennel mixture and sauté 1 minute.7
Add broth, zucchini, carrots, raisins and salt; bring to a boil.8
Cover and simmer over low heat stirring once, 5 minutes or until veggies are tender.9
Dissolve cornstarch in 1 tablespoon water, stir cornstarch mixture into pan and cook until thickened.10
Serve over prepared couscous or rice and garnish with chopped coriander.
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- Course > Lunch/Snacks
- Course > Main Dish > Stews
- Main Ingredient > Vegetables
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- Cuisine > African > Northern > Moroccan
- Preparation > Time to Make > < 30 mins
- Preparation > Simple > Beginner Cook
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- Preparation > Equipment > Stove Top
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Featured Reviews for This Recipe
From: NYU 2L
On Sep 9, 2008
We liked this recipe a lot. We added ckick peas along with the veggies, and will probably add peas as well next time. It could probably could use another zucchini as well. I was a little hesitant using the corn starch - - I was afraid it would get a little too thick, But it was actually a great addition.
From: Bergy
On Aug 30, 2002
Wonderful flavor and the aroma while it's cooking is mouth watering. Another good one Dorothy I used my spice mill and whirled all the spices to gether. Browned the chicken with the onion & garlic and let it cook until just about cooked covered then as the recipes said added the spices, broth, carrots, raisins but held off on the zuke. When I added the cornstartch I put in the zuke and added 1/2 cup frozen peas, Excellent meal in one
From: justcallmetoni
On Oct 16, 2005
After three days of confernce foods - too much cream sauce and not enough flavor - I was longing for a home cooked meal that could come together quickly. This is not your typical Morracan dish in that the sauce is not tomato based or prepared with chickpeas. Don't let that steer you away from this one. The spices and aroma are just wonderful, from cooking to sitting down and enjoying the final product. The market was out of chicken breasts, so I used boneless skinless chicken thighs, In addition to keep this WW Core, I used arrowroot to thicken and counted points for the raisins. I used 1/2 teaspoon of fennel - which for me was just the right amount. Next time I'm going to add a little extra zucchini. Just wonderful. Thanks Derf.
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