Moroccan Stew With Roasted Vegetables

1 yellow onion, roughly cut into 1 ½ -inch pieces
1 green pepper, seeded and roughly cut into 1 ½ -inch pieces
1 red pepper, seeded and roughly cut into 1 ½ -inch pieces
1 yellow squash, cut into 2-inch pieces
1 tablespoon olive oil
1 pound boneless, skinless chicken breasts
1 (28-ounce) can crushed tomatoes
1 (14.5-ounce) can fat-free, low-sodium chicken broth
2 cloves garlic, finely chopped
½ cup dried pitted plums (prunes)
1 teaspoon ground cumin
1 teaspoon dried thyme
½ teaspoon cinnamon
Hot cooked couscous or rice, optional
2 tablespoons slivered almonds, toasted, optional

Preheat oven to 450 F. Coat a large baking sheet with nonstick vegetable cooking spray. Place onion, peppers and squash in zip-top plastic food bag; drizzle with olive oil and mix together in bag. Pour vegetables onto baking sheet. Place chicken on another baking sheet that has been coated with nonstick vegetable cooking spray.

Place both pans in oven (on different racks if needed) and roast 10 minutes. Remove vegetables from oven and stir. Return to oven. Remove chicken from oven and turn over; return to oven and roast chicken and vegetables 10 to 15 additional minutes or until chicken is done and meat thermometer registers 170 F and vegetables are tender and golden.

Meanwhile, in a large saucepan or Dutch oven, combine remaining ingredients except couscous and almonds. Simmer 10 minutes. Add roasted vegetables to saucepan. Dice chicken into cubes and add to saucepan. Stir well and heat through. Serve over hot couscous or rice and garnish with slivered almonds, if desired. Makes 6 servings.

COOKING TIP: To toast almonds, spread the nuts in a single layer on a baking sheet. Bake at 350 F for 5 to 7 minutes or until golden.

PER SERVING:
Calories
245 (20% fat) Fat 5 g (1 g sat) Cholesterol 44 mg Sodium 369 mg Fiber 5 g Carbohydrates 25 g Protein 25 g

Dallas News

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: