Moroccan-Spiced Chicken and Tomato Stew

Name: Moroccan-Spiced Chicken and Tomato Stew
Cook time: 25 min
Total time: 25 min
Cuisine: Moroccan, African
Ingredients: 1 tbs El Hanout; 1 lb chicken breast (1.5inch pieces); 1 15oz can diced tomatoes, Undrained; 1 cup uncooked couscous; Lemon wedges; 2tbs all purpose flour; 2 tbs olive oil

3 steps

Cook:25min

Recipe for El Hanout: 2tbs ground coriander, 2 tbs ground cumin, 2 tbs ground ginger, 1.5tbs ground cinnamon, 1.5tbs black pepper. Per serving: 225 Calories 10g fat (2g sat) 388mg sodium 9g carbs 2g fiber 3g sugar 24g protein

Updated at: Thu, 17 Aug 2023 10:39:33 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories408.6 kcal (20%)

Total Fat15.7 g (22%)

Carbs40.9 g (16%)

Sugars0.1 g (0%)

Protein24.2 g (48%)

Sodium240.8 mg (12%)

Fiber3 g (11%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 Tbsras el hanout

1 lbchicken breast

1.5inch pieces

1 x 15 ozcan diced tomatoes

Undrained

1 cupcouscous

uncooked

lemon wedges

2 Tbsall purpose flour

2 Tbsolive oil

Instructions

Step 1

In a medium bowl, whisk flour and spice blend, toss chicken to coat. In a 10inch skillet, heat oil on medium, add chicken and cook 3-5 minutes or until browned, turn occasionally.

Step 2

Add tomatoes, salt, pepper, and any leftover flour mix. Stir to scrape up brown bits. Bring to boil, reduce to low. Simmer covered 15-20 minutes or until chicken is cooked to 165*F.

Step 3

Meanwhile in a medium saucepan bring 1 cup of water to boil. Stir in couscous. Remove from heat. Cover and let stand for 5-10 minutes or until liquid is absorbed. Fluff with a fork. Serve stew over couscous with lemon wedges.