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Moroccan Chicken Stew With Couscous

Spice it up with this traditional dish from northern Africa

Recipe Source: Deliciously Healthy Dinners

Ingredients

1 Tbsp olive oil

1 lb skinless chicken legs, split (about 4 whole legs)

1 Tbsp Moroccan spice blend*

1 C carrots, rinsed, peeled, and diced

1 C onion, diced

¼ C lemon juice

2 C low-sodium chicken broth

½ C ripe black olives, sliced

¼ tsp salt

1 Tbsp chili sauce (optional)

For couscous:

1 C low-sodium chicken broth
1 C couscous (try whole-wheat couscous)
1 Tbsp fresh mint, rinsed, dried, and shredded thin (or 1 tsp dried)

calories 333
Total fat 12 g
Saturated fat 2 g
Cholesterol 51 mg
Sodium 415 mg
Total fiber 6 g
Protein 24 g
Carbohydrates 36 g
Potassium 478 mg

Directions

  • 1
    Heat olive oil in a large sauté pan.  Add chicken legs, and brown on all sides, about 2–3 minutes per side.  Remove chicken from pan and put on a plate with a cover to hold warm.

  • 2
    Add spice blend to sauté pan and toast gently.

  • 3
    Add carrots and onion to sauté pan, and cook for about 3–4 minutes or until the onions have turned clear, but not brown.

  • 4
    Add lemon juice, chicken broth, and olives to sauté pan, and bring to a boil over high heat. Add chicken legs, and return to a boil. Cover and gently simmer for about 10–15 minutes (to a minimum internal temperature of 165 °F).

  • 5
    Meanwhile, prepare the couscous by bringing chicken broth to a boil in a saucepan.  Add couscous and remove from the heat.  Cover and let stand for 10 minutes.

  • 6
    Fluff couscous with a fork, and gently mix in the mint.

  • 7
    When chicken is cooked, add salt.  Serve two chicken legs over ½ cup couscous topped with ½ cup sauce in a serving bowl.  Add chili sauce to taste.

Tip: Try serving with a side of Cinnamon-Glazed Baby Carrots. 

* You also can make your own Moroccan spice blend by mixing 1 teaspoon each of ground coriander, ground cumin, ground ginger, and ground cinnamon per 1 pound of meat or chicken. Make this mix in advance and store it in your pantry to use as needed.

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