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Moroccan Stir-Fry


A combination of stir-frying and a little simmering make quick work of the more traditional long stewing process of Moroccan couscous dishes.

Yield

Makes 4 servings

Ingredients

4 to 6 cloves garlic, minced
2 teaspoons ground ginger
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
Nonstick cooking spray
1 medium onion, chopped
12 ounces boneless skinless chicken thighs, cut into 1-inch pieces
1-1/4 pounds butternut squash, peeled and cut into 1-inch pieces
1 can (14-1/2 ounces) fat-free reduced-sodium chicken broth
1/2 cup raisins
1 medium zucchini, cut in half lengthwise and sliced crosswise
2 tablespoons chopped fresh cilantro
1 cup water
2/3 cup uncooked quick-cooking couscous

Preparation

  1. Combine garlic, ginger, cumin and cinnamon in small bowl; set aside.
  2. Spray large nonstick skillet with cooking spray; heat over high heat. Add onion; cook and stir until crisp-tender and golden. Add chicken; cook, without stirring, 1 minute or until golden. Turn chicken; cook 1 minute more. Add spice mixture; stir 30 seconds or until fragrant. Stir in butternut squash, chicken broth and raisins; bring to a boil. Reduce heat to low; simmer, covered, 15 to 20 minutes or until butternut squash is tender when pierced. Add zucchini. Simmer uncovered 5 to 7 minutes or until zucchini is tender. Stir in cilantro.
  3. Meanwhile, place water in small saucepan over high heat; bring to a boil. Stir in couscous; cover and remove from heat. Let stand 5 minutes. Fluff couscous with fork; spoon onto serving platter. Arrange chicken mixture over couscous.

Nutritional Information

Serving Size: 1/4 of total recipe
Sodium 177 mg
Protein 27 g
Fiber 4 g
Carbohydrate 63 g
Cholesterol 81 mg
Saturated Fat 1 g
Total Fat 5 g
Calories from Fat 10 %
Calories 388

Dietary Exchange

Starch 4
Meat 2

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