Ingredients:
- pepper , to taste
- 1 rotisserie chicken, cut into serving pieces
- cinnamon couscous , recipe follows
Directions:
- Heat the oil in a Dutch oven over medium-high heat. Add the onion and bell pepper and cook, stirring frequently, until they begin to soften, about 4 minutes. Add the garlic and seasoning and cook for 1 minute, stirring constantly. Add the tomatoes, garbanzo beans, broth, bay leaves, and pepper. Stir well. Bring to a boil and boil for 5 minutes, stirring frequently. Add the chicken, lower the heat to medium, and simmer, uncovered, for 15 minutes. Stir frequently to prevent sticking. The mixture will thicken. Remove the bay leaves and discard. Stir in the olives and lemon juice, and serve immediately over the couscous.
- Cinnamon Couscous:
- 2 cups fat free, less sodium chicken broth or 1 (14 1/2-ounce) can fat free, less sodium chicken broth plus 1/4 cup water
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1 (10-ounce) box plain, quick-cooking couscous (about 1 1/3 cups)
- 1/4 cup raisins
- 1 teaspoon ground cinnamon
- 1 tablespoon orange juice
- While the stew is simmering, bring the broth, oil and salt to a boil in a medium saucepan over medium-high heat. Stir in the couscous and raisins, cover, and remove the pan from the heat. When the moisture has been absorbed, about 5 minutes, sprinkle the cinnamon and orange juice over the couscous. Fluff with a fork to combine the flavors and loosen the couscous. Do not stir.
- Yield: 5 1/4 cups
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Ease of preparation: easy
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 300.58 Kcal (1258 kJ) | ||
| Calories from fat | 205.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.84g | 35% | |
|---|---|---|---|
| Cholesterol | 25.75mg | 9% | |
| Sodium | 468.86mg | 20% | |
| Potassium | 330.18mg | 7% | |
| Total Carbs | 11.46g | 4% | |
| Sugars | 5.25g | 21% | |
| Dietary Fiber | 1.54g | 6% | |
| Protein | 10.83g | 22% | |
| Vitamin C | 53.4mg | 89% | |
| Vitamin A | 1.2mg | 39% | |
| Iron | 21.7mg | 121% | |
| Calcium | 77.6mg | 8% | |
| Amount Per 100 g | |||
| Calories | 123.66 Kcal (518 kJ) | ||
| Calories from fat | 84.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.4g | 35% | |
|---|---|---|---|
| Cholesterol | 10.59mg | 9% | |
| Sodium | 192.89mg | 20% | |
| Potassium | 135.84mg | 7% | |
| Total Carbs | 4.72g | 4% | |
| Sugars | 2.16g | 21% | |
| Dietary Fiber | 0.64g | 6% | |
| Protein | 4.45g | 22% | |
| Vitamin C | 22mg | 89% | |
| Vitamin A | 0.5mg | 39% | |
| Iron | 8.9mg | 121% | |
| Calcium | 31.9mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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