A Stupendous One Dish Wonder, Skinny Moroccan Chicken Stew
Ingredients
Ingredients for Stew:
- 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 oz.) 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, see shopping tip
- ½ tablespoon reduced-fat butter or Smart Balance Light
Ingredients for Garnish:
- ⅓ cup snipped fresh cilantro, optional
Instructions
- In a bowl, combine the flour, spices and salt. Add chicken pieces and coat with mixture. Set aside.
- In a large nonstick pan, heat olive oil over medium heat. Add onions, garlic and cook for about 4-5 minutes until tender. Remove to a plate and set aside.
- Coat same pan with a little cooking spray. Add 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.
- 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.
- 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
Serving: 1.75cupsCalories: 382kcalCarbohydrates: 56gProtein: 27gFat: 5.7gSodium: 470mgFiber: 9gSugar: 11gPlus Points: 9