Page 32 - Keep the Beat Recipes: Deliciously Healthy Dinners

moroccan chicken stew with Prep time: 15 minutes
Cook time: 30 minutes
couscous

spice it up with this traditional dish from northern Africa

1 Tbsp olive oil 1 Heat olive oil in a large sauté pan. Add chicken legs,
1 lb skinless chicken legs, split and brown on all sides, about 2–3 minutes per side.
(about 4 whole legs) Remove chicken from pan and put on a plate with a
1 Tbsp Moroccan spice blend* cover to hold warm.
1 C carrots, rinsed, peeled, and 2 Add spice blend to sauté pan and toast gently.
diced 3 Add carrots and onion to sauté pan, and cook for
1 C onion, diced about 3–4 minutes or until the onions have turned
¼ C lemon juice clear, but not brown.
2 C low-sodium chicken broth 4 Add lemon juice, chicken broth, and olives to sauté
½ C ripe black olives, sliced pan, and bring to a boil over high heat. Add chicken
¼ tsp salt legs, and return to a boil. Cover and gently simmer
1 Tbsp chili sauce (optional) for about 10–15 minutes (to a minimum internal
temperature of 165 °F).
For couscous: continued on page 19
1 C low-sodium chicken broth
1 C couscous (try whole-wheat
couscous)
1 Tbsp fresh mint, rinsed, dried, and
shredded thin (or 1 tsp dried)

18 deliciously healthy dinners