Spice Up Dinner with a Virtual Trip to Morocco
Moroccan dishes are famous for utilizing tasty spices that add an extra burst of flavor to any entrée. The cumin, cinnamon and ginger in this recipe give great depth of flavor and also provide disease-fighting phytochemicals. In addition, this one-pot meal features a variety of vegetables that please your palate and leave you feeling full and satisfied. According to AICR's Second Expert Report, eating more low-energy dense foods, like the vegetables and whole grains used here, is a great way to improve weight management while lowering your cancer risk.
Moroccan Couscous with Chicken
1 large onion, finely chopped
1 large carrot, cut in 3/4-inch slices
1/2 fennel bulb, cut lengthwise in 1/2-inch slices
(or 1 large celery rib, cut in 1-inch pieces )
12 oz. skinless, boneless chicken breast, cut in 3/4-inch pieces
1/2 cup raisins
1 1/2 tsp. ground cumin
1 tsp. ground cinnamon
1 tsp. ground ginger
Sea salt and freshly ground black pepper, to taste
2 1/2 cups water
1 medium zucchini, cut in 3/4-inch slices
2/3 cup uncooked whole-wheat couscous
In a deep skillet or Dutch oven, combine the onion, carrot, fennel, chicken, raisins, cumin, cinnamon, ginger, salt and pepper. Add the water. Bring the mixture to a boil over medium-high heat. Reduce heat, cover and simmer for 20 minutes.
Add the zucchini. Cover and simmer for 5 minutes.
Stir in the couscous. Cover and simmer for 8 minutes.
Remove from the heat and let the dish stand, covered, for 5 minutes before serving.
Makes 4 servings.
Per serving: 260 calories, 1.5 g total fat (0 g saturated fat), 39 g carbohydrates,
24 g protein, 6 g dietary fiber, 240 mg sodium.  |