What better time of year to enjoy a hot bowl of soup or stew. Broth-based soups and stews are not only a low calorie way to fill up, but when filled with fresh veggies, beans and/or whole grains, the bowl becomes a powerhouse of vitamins, minerals, and fiber.
This Moroccan Chicken Stew recipe is very flavorful and pretty fast and easy when you do the prep prior to cooking. This stew is a meal by itself accompanied by a side salad.
Olive or canola oil spray
1 TBS olive or canola oil
1 large onion, chopped
1 lb. boneless, skinless chicken breasts cut into 1-by-¼ inch strips
½ tsp cayenne pepper, or to taste
2 tsp ground cumin
¼ tsp turmeric
½ tsp salt
½ tsp freshly ground pepper
1 large yam, peeled and cut into ½-inch cubes
2 – 3 medium zucchini, quartered lengthwise and cut crosswise into 1-inch pieces
¾ cup tomato puree
4 cups canned chicken broth
½ cup whole-wheat couscous
1/3 cup fresh parsley, chopped
- Rinse, dry, and chop all ingredients and set aside.
- Spray a large pot lightly with olive or canola oil spray. Add oil and cook over moderate heat. Add onion and cook, stirring occasionally, until slightly browned, about 8 minutes.
- Increase heat to moderately high. Add chicken and spices. Stir and cook for 2 minutes.
- Add yam, zucchini, tomato puree and chicken broth to pot. Bring soup to a boil. Reduce heat and simmer, stirring occasionally, until vegetables are tender, but not mushy, about 8-10 minutes.
- Add couscous to soup. Simmer for 4-5 minutes, stirring occasionally. Remove pot from heat. Let soup stand, covered, for 2 minutes. Serve in individual bowls and top with chopped parsley.
Dietary fiber: 5g