As the weather turns colder, what’s heartier or easier to prepare than stew? This one gets kicked up a notch by flavorful and fragrant Moroccan spices. With just 333 calories per serving, and only 12 grams of fat, this dish is as satisfying as it is filling. Plan on 15 minutes to prepare and 30 minutes of cooking time. Then, dinner is served!
1 tbsp. olive oil
1 lb. skinless chicken legs, split (4 whole legs; the leg with the thigh)
1 tbsp. Moroccan spice blend*
1 cup carrots, rinsed, peeled, and diced
1 cup onion, diced
¼ cup lemon juice
2 cups low-sodium chicken broth
½ cup ripe black olives, sliced
¼ tsp. salt
1 tbsp. chili sauce (optional)
1 cup low-sodium chicken broth
1 cup couscous (whole wheat)
1 tbsp. fresh mint; rinsed, dried, and shredded thin (or 1 tsp. dried)
Heat olive oil in a large sauté pan. Add chicken legs, and brown (2–3 minutes on each side). Remove chicken from pan and put on a plate with a cover to stay warm. Add spice blend to pan and toast gently. Add carrots and onion to pan, and cook for about 3–4 minutes or until the onions turn clear. Add lemon juice, chicken broth, and olives to the 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, for a minimum internal temperature of 165 °F. Prepare couscous by bringing chicken broth to a boil in a saucepan. Add couscous and remove from the heat. Cover. Let stand for 10 minutes. Fluff couscous with a fork, and gently mix in the mint. When chicken is cooked, lightly add salt. Serve a leg and a thigh each over ½ cup couscous topped with ½ cup sauce in a serving bowl. Add chili sauce to taste.
*Make the spice blend by mixing 1 tsp. each (ground) of cinnamon, coriander, cumin, and ginger per 1 lb. of chicken.
Recipe adapted from www.nhlbi.nih.gov.