Yield: 6 servings
|3 eaches||Chicken breast halves boneless, skinless|
|2 teaspoons||Olive oil|
|1 large||Onion; sliced|
|10 eaches||Baby carrots; sliced|
|2 eaches||Cloves garlic; minced|
|14½ ounce||Can stewed tomatoes|
|½ teaspoon||Ground cinnamon|
|½ teaspoon||Cumin seed|
|1 cup||Frozen zucchini OR|
|1 cup||Frozen yellow squash|
|1 cup||Frozen bell pepper strips|
|14½ ounce||Fat free chicken broth|
|½ cup||Raisins; optional|
|7¾ ounce||Chickpeas; drained ( one cup )|
TO PREPARE CHICKEN Microwave chicken uncovered, on HIGH (100 percent power) for 3 minutes. Meanwhile, heat oil in a large, nonstick skillet or Dutch oven. turn heat to medium and add onion and carrots, stirring occasionally.
Remove chicken from microwave and slice into ½-inch strips. Cut longest strips in half. Add chicken and garlic to skillet, cover, increase heat to high and cook 2 minutes. Add tomatoes, cinnamon, cumin, turmeric, black pepper to taste, honey, zucchini (or yellow squash) and bell pepper; stir well. Cook covered at a rolling boil for 10 minutes. Stir occasionally to prevent sticking.
TO PREPARE COUSCOUS: Bring chicken broth and water to a boil in medium sauce pan. Stir in couscous, cover pan and remove from heat for 5 minutes or until liquid is absorbed. Fluff with a fork.
TO SERVE: Stir raisins and chick peas into chicken mixture. Cook 1 minute longer. Serve at once over a bed of couscous. Leftovers store well in refrigerator for several days.
Makes 6 servings
Per serving: Calories: 418 (24% from protein, 66% from carbohydrate, 11% from fat) Protein: 25 grams Fat: 5 grams Cholesterol: 40 mg Carbohydrate: 68 grams Sodium: 814 mg Exchanges: 5 vegetable, 2-½ bread, 2 meat
Source: Oregonian FoodDay by Jan Roberts-Dominguez Typos by Dorothy Flatman 1995
Submitted By DOROTHY FLATMAN On 08-02-95