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Moroccan Chicken Tagine with Couscous

Prep time 8 mins
Cook time 1 hr, 22 mins
Yield 4 servings (serving size: 3/4 cup couscous, 1 breast half or 1 thigh and 1 drumstick, about 2/3 cup sauce, 1 1/2 teaspoons honey, and 1 1/2 teaspoons almonds)

Ingredients

  • 1 teaspoon salt
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon crushed red pepper
  • 2 chicken breast halves (about 1 pound), skinned
  • 2 chicken drumsticks (about 1/2 pound), skinned
  • 2 chicken thighs (about 1/2 pound), skinned
  • 2 teaspoons olive oil, divided
  • Cooking spray
  • 2 medium onions, cut into wedges
  • 4 garlic cloves, halved lengthwise
  • 1 (14-ounce) can fat-free, less-sodium chicken broth, divided
  • 1/2 cup golden raisins
  • 2 medium carrots, cut into thirds 3/4 cup water
  • 1 cup uncooked whole wheat couscous
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons honey
  • 2 tablespoons slivered almonds, toasted

Nutrition Information

  • calories 434
  • fat 8.5 g
  • satfat 1.4 g
  • protein 34.8 g
  • carbohydrate 57.6 g
  • cholesterol 87 mg
  • iron 3.3 mg
  • sodium 976 mg
  • caloriesfromfat 18 %
  • fiber 7.0 g
  • calcium 84 mg

How to Make It

  1. Combine first 9 ingredients in a small bowl. Rub chicken with the spice mixture.

  2. Heat 1 teaspoon oil in a Dutch oven coated with cooking spray over medium heat. Add chicken; cook 6 minutes, turning to brown on all sides. Remove chicken from pan; keep warm.

  3. Heat remaining 1 teaspoon oil in pan. Add onions and garlic; sauté 2 minutes or just until lightly browned. Add 1 1/3 cups broth, scraping bottom of pan to loosen browned bits. Return chicken to pan; bring to a boil. Cover, reduce heat, and simmer 50 minutes. Stir in raisins and carrots; cook, uncovered, 20 minutes or until carrots are tender.

  4. Meanwhile, bring remaining broth and 3/4 cup water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Add parsley; fluff with a fork. Serve chicken mixture over couscous. Drizzle honey evenly over chicken mixture, and sprinkle with almonds.

Oxmoor House Healthy Eating Collection