Updated: Jun 18, 2022
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.
Ingredients: Olive or avocado oil spray 1 TBS olive 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 c tomato puree 4 c canned chicken broth ½ c whole-wheat couscous, cooked 1/3 c fresh parsley, chopped
Rinse, dry, and chop all ingredients and set aside.
Spray a large pot lightly with olive oil spray. Add oil and cook over moderate heat. Add onion and cook, stirring occasionally, until slightly browned, about 8 minutes.
Increase heat to medium-high. Add chicken and spices. Stir and cook for 2-3 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.
Nutrition Facts: Calories: 250 Fat: 4g Sodium: 670mg Carbohydrates: 30g Dietary fiber: 5g Protein: 23g