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Moroccan Chicken Stew

Yield 4 servings (serving size: 1 cup chicken mixture and 1 cup couscous)

Ingredients

  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 3/4 pound skinned, boned chicken breasts, cut into 1/2-inch strips
  • 1 1/2 cups water, divided
  • 20 bite-size pitted prunes (about 4 1/2 ounces)
  • 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 coarsely chopped onion
  • 1/2 cup low-salt chicken broth
  • 4 cups hot cooked couscous
  • 3 tablespoons sliced almonds, toasted

Nutrition Information

  • calories 460
  • caloriesfromfat 15 %
  • fat 7.7 g
  • satfat 1 g
  • monofat 4.5 g
  • polyfat 1.1 g
  • protein 29.6 g
  • carbohydrate 69.4 g
  • fiber 4.2 g
  • cholesterol 49 mg
  • iron 3.8 mg
  • sodium 364 mg
  • calcium 85 mg

How to Make It

  1. Place first 3 ingredients in a large zip-top heavy-duty plastic bag. Add chicken; seal bag, and shake to coat. Chill 1 hour.

  2. Combine 1 cup water and the prunes in a medium saucepan; bring to a boil. Remove from heat; cover and let stand 1 hour. Drain prunes, reserving 1/4 cup cooking liquid.

  3. Coat a nonstick skillet with cooking spray; add oil. Place over medium heat until hot. Add ginger, turmeric, and cinnamon; cook 1 minute, stirring constantly. Add onion, and sauté 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.

  4. Place couscous on a serving platter; top with chicken mixture, and sprinkle with almonds.