African chicken with couscous
6 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 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 |
| ¼ | teaspoon | Turmeric |
| Black pepper | ||
| 1 | teaspoon | Honey |
| 1 | cup | Frozen zucchini OR |
| 1 | cup | Frozen yellow squash |
| 1 | cup | Frozen bell pepper strips |
| 14½ | ounce | Fat free chicken broth |
| 1¼ | cup | Water |
| 1½ | cup | Couscous |
| ½ | cup | Raisins; optional |
| 7¾ | ounce | Chickpeas; drained ( one cup ) |
Directions
CHICKEN
COUSCOUS
TO SERVE
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