Moroccan Chicken Stew

Dairy Free
Health score
22%
Moroccan Chicken Stew
45 min.
4
460kcal

Suggestions

Ingredients

  • tablespoons almonds toasted sliced
  • cups couscous hot cooked
  • 0.5 teaspoon ground cinnamon 
  • 1.5 teaspoons ground cumin 
  • 1.5 teaspoons ground ginger 
  • teaspoon ground turmeric 
  • 0.5 cup low-salt chicken broth 
  • tablespoon olive oil 
  • 1.5 cups onion coarsely chopped
  • 0.3 teaspoon pepper 
  • 4.5 ounces bite-size prunes pitted
  • 0.5 teaspoon salt 
  • 0.8 pound skinned cut into 1/2-inch strips
  • 1.5 cups water divided

Equipment

  • frying pan
  • sauce pan
  • ziploc bags

Directions

  1. Place first 3 ingredients in a large zip-top heavy-duty plastic bag.
  2. Add chicken; seal bag, and shake to coat. Chill 1 hour.
  3. Combine 1 cup water and the prunes in a medium saucepan; bring to a boil.
  4. Remove from heat; cover and let stand 1 hour.
  5. Drain prunes, reserving 1/4 cup cooking liquid.
  6. Coat a nonstick skillet with cooking spray; add oil.
  7. Place over medium heat until hot.
  8. Add ginger, turmeric, and cinnamon; cook 1 minute, stirring constantly.
  9. Add onion, and saut 8 minutes.
  10. Add chicken, remaining 1/2 cup water, prunes, reserved 1/4 cup cooking liquid, and chicken broth; bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes or until chicken is done.
  11. Place couscous on a serving platter; top with chicken mixture, and sprinkle with almonds.

Nutrition Facts

Calories460kcal
Protein23.79%
Fat19.85%
Carbs56.36%

Properties

Glycemic Index
44.5
Glycemic Load
28.87
Inflammation Score
-10
Nutrition Score
22.568260848522%

Flavonoids

Cyanidin
0.41mg
Delphinidin
0.01mg
Catechin
0.1mg
Epigallocatechin
0.19mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
3.2mg
Kaempferol
0.42mg
Myricetin
0.02mg
Quercetin
12.78mg

Nutrients percent of daily need

Calories:460.45kcal
23.02%
Fat:10.31g
15.86%
Saturated Fat:1.45g
9.07%
Carbohydrates:65.89g
21.96%
Net Carbohydrates:59.01g
21.46%
Sugar:15.28g
16.98%
Cholesterol:54.43mg
18.14%
Sodium:415.36mg
18.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.8g
55.61%
Selenium:71.59µg
102.27%
Vitamin B3:11.9mg
59.48%
Vitamin B6:0.89mg
44.27%
Manganese:0.86mg
43.15%
Phosphorus:304.17mg
30.42%
Fiber:6.87g
27.5%
Potassium:845.91mg
24.17%
Vitamin K:22.05µg
21%
Vitamin B5:2.04mg
20.44%
Magnesium:80.87mg
20.22%
Vitamin E:2.99mg
19.91%
Vitamin B2:0.3mg
17.8%
Copper:0.32mg
16.13%
Vitamin B1:0.22mg
14.57%
Iron:2.58mg
14.35%
Folate:43.33µg
10.83%
Zinc:1.51mg
10.05%
Calcium:80.37mg
8.04%
Vitamin C:5.85mg
7.1%
Vitamin A:287.05IU
5.74%
Vitamin B12:0.2µg
3.33%
Source:My Recipes