Moroccan Chicken Stew With Couscous

moroccan-chicken-couscous-1

I’m not one to enjoy eating the same thing all the time nor do I like eating leftovers. That being said, some dishes are pretty good re-heated as leftovers or even eaten cold the next day. No, I’m not talking about pizza (oh, and by the way, I hate pizza re-heated in the microwave… it tastes like limp rubber with a semblance of tomato sauce).

My life has been a steady quest to find some of the best foods with the healthiest ingredients so you won’t have to give up deliciousness in exchange for healthy.

Today I share my recipe for Moroccan Chicken Stew With Couscous. Spice it up with this traditional dish from northern Africa

 You can substitute out chicken breast for a low-fat version of this dish.

Moroccan Chicken Stew With Couscous

Ingredients:

  • 1 lb whole skinless chicken legs, split

For Marinade:

  • 1 TBS Olive Oil
  • 1 TBS Moroccan Spice Blend*
  • 1 C Carrots, diced
  • 1 C Onion, diced
  • 1/4 C lemon juice
  • 2 C Low sodium Chicken Broth
  • 1/2 cup Black Olives, sliced
  • 1 Tbs Chili Sauce (optional)
  • 1 TBS Fresh Garlic, minced
  • 1/4 tsp salt

Couscous:

  • 1 C Low Sodium Chicken Broth
  • 1 C Couscous
  • 1 TBS Fresh Mint, shredded thin

Recipe and Variations

  1. Heat olive oil in a large sauté pan. Add chicken legs, and brown on all sides, about 2–3 minutes per side. Remove chicken from pan and put on a plate with a cover to hold warm.
  2. Add Spice blend to sauce pan and toast lightly
  3. Add carrots and onion to sauté pan, and cook for about 3-4 minutes or until the onions have turned clear, but not brown.
  4. Add lemon juice, chicken broth, and olives to sauté 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 (to a minimum internal temperature of 165 °F).
  5. Meanwhile, prepare the couscous by bringing chicken broth to a boil in a saucepan. Add couscous, and remove from the heat. Cover and let stand for 10 minutes.
  6. Fluff couscous with a fork, and gently mix in the mint.
  7. When chicken is cooked, add salt. Serve two chicken legs over 1⁄2 cup couscous topped with 1⁄2 cup sauce in a serving bowl. Add chili sauce to taste

Tip: You also can make your own Moroccan spice blend by mixing 1 teaspoon each of ground coriander, ground cumin, ground ginger, and ground cinnamon per 1 pound of meat or chicken. Make this mix in advance and store it in your pantry to use as needed.

SERVINGS PER RECIPE – makes four Servings

CALORIES

333 (PER SERVING)

TOTAL FAT

12g

SATURATED FAT

2g

CHOLESTEROL

51 mg

SODIUM

415 mg

CARBOHYDRATES

36 g

FIBER

6 g

SUGARS

2g

PROTEIN

24 g

 We hope you enjoy Moroccan Chicken Stew With Couscous as much as we did!

 

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Tony Bianchino is a Nationally Certified Personal Trainer and Nutrition Specialist

See more about Tony on our website Out Run your Fork.com

Yours in health,
Tony Bianchino
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Out Run Your Fork Personal Training and Nutrition
web: www.outrunyourfork.com
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