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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"There are pockets of great food in Spain, but there are also pockets of very mediocre food in Spain, and the same in Morocco and the same in Croatia and the same in Germany and the same in Austria."
-Mario Batali, Chef

The refrigerator light goes on...

This is a remarkably simple recipe for one with so much flavor. The combination of spices is typical of the region but offers such a rich, savory and warm meal that it's almost like this is comfort food. These are the spices that have influenced so much cooking in the Americas including the Caribbean, Creole and Cajun food as well as Mexican and Southwestern cuisine.

I love it that you can now more easily find boneless, skinless chicken thighs. These are almost as lean as chicken breasts but I love dark meat and its rich flavor. Best of all they're about half the price of boneless chicken breasts.

Couscous

Often thought of as a grain, such as bulgur wheat, couscous is actually processed much like pasta.  When wheat is milled, it separates into three components -- the wheat germ, bran and endosperm.  Endosperm is also known as semolina.  To make couscous, the yellow semolina is rolled in flour until it is well coated.  

Traditionally, couscous was made by hand rolling the coarse hard-wheat semolina with flour and a small amount of cold water until the right consistency was achieved. It is a staple of many North African diets and is now widely made in factories, making it more easily available.  

Customarily, the hard grains were steamed in a strainer placed above a pot in which broth, called "marga," was cooking. Most couscous in today’s market has been pre-cooked and dried.  It is prepared by simply combining the grains with an equal amount of boiling water.  Quick cooking or instant is available, but the instant is preferable in most recipes (this is similar to using instant oatmeal vs. quick cooking oats).

The ingredients in couscous are essentially that of pasta and the nutritional content (by weight) is similar.  

2 ounces couscous = 213 calories, 0g fat, 0g sat fat, 0 mono fat, 7g protein, 44g carbohydrates, 6mg sodium, 0mg cholesterol


 

Moroccan Chicken with Couscous - Low Sodium Version



Servings = 4 | Serving size =about 2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe can be divisible by 2.

This recipe makes great leftovers.

2 tsp olive oil
1 rib celery (thinly sliced)
1/4 cup pine nuts
1/4 cup slivered almonds
1 large onion (thinly sliced)
1 lb boneless skinless chicken thighs (cut into thin strips)
1 Tbsp paprika
1/2 tsp ground cumin
1/4 tsp ground cinnamon
1/8 tsp cayenne pepper (optional)
1/4 tsp salt
fresh ground black pepper (to taste)
2 small tomatoes (coarsely chopped)
3/4 cup water
1/4 cup raisins
2 cups water
1/4 tsp salt
1 cup couscous
1 tsp sesame oil

Place the olive oil in a large skillet over medium heat. Add the celery, pine nuts and almonds and cook for about one minute.

Add the onion and cook for about 5 minutes, stirring frequently.

Add the chicken thighs and cook, stirring frequently, for about two minutes. Add the paprika, cumin, cinnamon, cayenne, salt and pepper and cook for about 3 more minutes.

Add the tomatoes, raisins and 3/4 cup water. Reduce the heat to low and cook for about 20 minutes, stirring occasionally.

After the chicken has cooked for about 20 minutes place the 2 cups water and salt in a medium sauce pan over high heat. When the water boils, add the couscous, stir and remove the pan from the heat. Cover and let stand about two minutes. Using a fork, fluff the cooked couscous and then add the sesame oil. Stir well.

Serve the chicken over the couscous.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 492 Calories from Fat 152
  % Daily Value
Total Fat 18g 27%
    Saturated Fat 2g 12%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 93mg 31%
Sodium 407mg 17%
Total Carbohydrates 53g 18%
    Dietary Fiber 6g 25%
    Sugars 11g  
Protein 32g  
Vitamin A 29% Vitamin C 22%
Calcium 8% Iron 19%
Vitamin K 19 mcg Potassium 796 mg
Magnesium 105 mg