African chicken with couscous

6 servings

Ingredients

Quantity Ingredient
3 eaches Chicken breast halves boneless, skinless
2 teaspoons Olive oil
1 large Onion; sliced
10 eaches Baby carrots; sliced
2 eaches Cloves garlic; minced
14½ ounce Can stewed tomatoes
½ teaspoon Ground cinnamon
½ teaspoon Cumin seed
¼ teaspoon Turmeric
Black pepper
1 teaspoon Honey
1 cup Frozen zucchini OR
1 cup Frozen yellow squash
1 cup Frozen bell pepper strips
14½ ounce Fat free chicken broth
1¼ cup Water
1½ cup Couscous
½ cup Raisins; optional
7¾ ounce Chickpeas; drained ( one cup )

Directions

CHICKEN

COUSCOUS

TO SERVE

TO PREPARE CHICKEN Microwave chicken uncovered, on HIGH (100 percent power) for 3 minutes. Meanwhile, heat oil in a large, nonstick skillet or Dutch oven. turn heat to medium and add onion and carrots, stirring occasionally.

Remove chicken from microwave and slice into ½-inch strips. Cut longest strips in half. Add chicken and garlic to skillet, cover, increase heat to high and cook 2 minutes. Add tomatoes, cinnamon, cumin, turmeric, black pepper to taste, honey, zucchini (or yellow squash) and bell pepper; stir well. Cook covered at a rolling boil for 10 minutes. Stir occasionally to prevent sticking.

TO PREPARE COUSCOUS: Bring chicken broth and water to a boil in medium sauce pan. Stir in couscous, cover pan and remove from heat for 5 minutes or until liquid is absorbed. Fluff with a fork.

TO SERVE: Stir raisins and chick peas into chicken mixture. Cook 1 minute longer. Serve at once over a bed of couscous. Leftovers store well in refrigerator for several days.

Makes 6 servings

Per serving: Calories: 418 (24% from protein, 66% from carbohydrate, 11% from fat) Protein: 25 grams Fat: 5 grams Cholesterol: 40 mg Carbohydrate: 68 grams Sodium: 814 mg Exchanges: 5 vegetable, 2-½ bread, 2 meat

Source: Oregonian FoodDay by Jan Roberts-Dominguez Typos by Dorothy Flatman 1995

Submitted By DOROTHY FLATMAN On 08-02-95

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