MOROCCAN VEGETABLE STEW
This warming one-pot stew is packed with nourishing ingredients like fibre-full chickpeas and iron-rich lentils
Provided by Justine Pattison
Time 1h5m
Number Of Ingredients 18
Steps:
- Heat the oil in a large flameproof casserole or saucepan and gently fry the onion and leeks for 10-15 mins until well softened, stirring occasionally. Add the garlic and cook for 2 mins more.
- Stir in the ground coriander, cumin, chilli and cinnamon. Cook for 2 mins, stirring occasionally. Season with plenty of ground black pepper. Add the chopped tomatoes, peppers, chickpeas, lentils, sweet potatoes, orange peel and juice, half the nuts and 400ml/14fl oz water and bring to a simmer. Cook for 15 mins, adding a splash of water if the stew looks too dry, and stir occasionally until the potatoes are softened but not breaking apart.
- Remove the pan from the heat and ladle the stew into bowls. Scatter with coriander and the remaining nuts and top with yogurt, if using.
Nutrition Facts : Calories 482 calories, Fat 14 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 63 grams carbohydrates, Sugar 26 grams sugar, Fiber 15 grams fiber, Protein 18 grams protein, Sodium 0.6 milligram of sodium
ROASTED MOROCCAN-STYLE VEGETABLES
This low-calorie, high-fiber side dish is colorful and comforting. The sweetness of the apricots and sweet potato and the tang of the lemon juice are nicely balanced with the warm spice.
Provided by Food Network Kitchen
Categories side-dish
Time 1h10m
Yield Serves 6
Number Of Ingredients 15
Steps:
- Preheat the oven to 400 degrees F. Spray two rimmed baking sheets with nonstick cooking spray.
- Whisk together 3 tablespoons of the oil, lemon juice, garlic, 2 teaspoons salt, coriander, cinnamon, cumin and ginger in a large bowl. Add the onions, eggplant, sweet potatoes and tomatoes and toss well to fully coat the vegetables. Divide among the prepared baking sheets and arrange in a single layer. Roast until the sweet potatoes and eggplant are lightly browned and fully softened, 50 to 55 minutes, rotating trays and switching from top to bottom halfway through.
- Transfer the vegetables to a large bowl. Toss with the apricots, cilantro and remaining 2 tablespoons of oil. Season to taste with salt.
MEDITERRANEAN CHICKEN STIR-FRY
Barley is a chewier and more flavorful alternative to white rice. Try making the switch in this quick and colorful garden-fresh stir-fry. -Taste of Home Test Kitchen, Milwaukee, Wisconsin
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 15
Steps:
- In a small saucepan, bring water to a boil. Stir in barley. Reduce heat; cover and simmer for 10-12 minutes or until barley is tender. Remove from the heat; let stand for 5 minutes., Meanwhile, in a large skillet or wok, stir-fry chicken in 2 teaspoons oil until no longer pink. Remove and keep warm., Stir-fry onion in remaining oil for 3 minutes. Add the zucchini, garlic, oregano, basil, salt, pepper and pepper flakes; stir-fry 2-4 minutes longer or until vegetables are crisp-tender. Add the chicken, tomatoes, olives and parsley. Serve with barley.
Nutrition Facts : Calories 403 calories, Fat 12g fat (2g saturated fat), Cholesterol 63mg cholesterol, Sodium 498mg sodium, Carbohydrate 44g carbohydrate (5g sugars, Fiber 11g fiber), Protein 31g protein. Diabetic Exchanges
MOROCCAN CHICKEN STIR FRY
I adapted this from a recipe I found at "Favorite Brand Name Recipes." You can serve it over rice, with noodles, couscous, or even in a tortilla.
Provided by yogiclarebear
Categories Chicken Breast
Time 40m
Yield 2 serving(s)
Number Of Ingredients 13
Steps:
- Spray skillet with non-stick cooking spray.
- Sauté onion and garlic over high heat until browned.
- Add chicken; cook one minute without stirring. Turn and cook two or three minutes more.
- Add the spices and stir for one minute.
- Stir in squash, chicken broth, and raisins and bring to a boil. Reduce heat to low and cover. Simmer for 15 minutes, until squash is just tender-- not mushy.
- Add in zucchini and simmer, uncovered for 5 minutes.
Nutrition Facts : Calories 321.8, Fat 5.6, SaturatedFat 1.3, Cholesterol 108.9, Sodium 531.2, Carbohydrate 28.2, Fiber 4.3, Sugar 11.9, Protein 41.3
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