Moroccan-Spiced Chicken Lentil Stew - 26g Carbs, 10g Fiber, 6g Sugar
From: www.diabeticlivingonline.com
A blend of garlic, cumin, coriander, black pepper, and cinnamon
perfectly season this hearty stew.
Servings: 8
Serving Size: about 1 1/3 cups each
2 lb skinless, boneless chicken thighs, trimmed of fat and cut
into 2 to 3-inch chunks
2 cloves garlic, minced
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp ground black pepper
1/4 tsp ground cinnamon
Nonstick cooking spray
1 1/4 cups dry brown lentils, rinsed and drained
1 medium onion, cut into thin wedges
2 (14oz cans) reduced-sodium chicken broth
1 cup water
1 large yellow summer squash, quartered lengthwise and cut
into 1-inch-thick pieces
1/2 cup snipped dried apricots or golden raisins
Sliced green onions (optional)
1. In a large bowl, combine chicken, garlic, cumin, coriander, pepper,
and cinnamon; toss to coat. Coat an unheated very large nonstick skillet
with nonstick cooking spray. Preheat over medium heat. Add chicken to
hot skillet; cook until browned, turning to brown all sides.
2. Transfer chicken to a 4- to 5-quart slow cooker. Add lentils and
onion to slow cooker. Pour chicken broth and the water over all.
3. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat
setting for 3-1/2 to 4 hours. If using low-heat setting, turn to high-heat
setting. Add squash and apricots to slow cooker. Cover and cook about
15 minutes more or just until squash is tender. If desired, garnish
individual servings with sliced green onion.
Servings: 8
Serving Size: about 1 1/3 cups each
Nutrition per Serving:
274 Calories, 5g Total Fat, 1g Saturated Fat, 1g Monounsaturated Fat,
1g Polyunsaturated Fat, 94mg Cholesterol, 318mg Sodium, 26g Carbs,
10g Fiber, 6g Total Sugar, 32g Protein
Vitamin C (DV%)10 - Calcium (DV%)4 - Iron (DV%)20
Diabetic Exchanges:
1 Starch, 1/2 Fruit, 4 Lean Meats
