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Add a photoA healthy Moroccan thick stew or tagine to enjoy with rice, couscous or pita bread. Suit the degree of curry and hot pepper to your family’s taste. Lamb or beef can be subbed for chicken. Leftovers improve in flavor, and freeze well too.
Ingredientes
- 3 tablespoons cooking oil
- 1 1/2 pounds boneless skinless chicken breast or thighs, cubed (or lamb, beef, turkey, etc.)
- 1 onion chopped
- 1 cup carrots, diced
- 1 cup celery, diced
- 1 cup mushrooms, sliced
- 1/2 cup walnuts, coarsely chopped
- 1/4 cup currants or raisins
- 1 15-ounce can garbanzo beans, drained
- 1 1/2 cups tomato sauce (can be part fresh tomatoes, peeled and chopped)
- 1 1/2 chicken broth or water
- 2 to 3 teaspoons curry powder
- 1/4 teaspoons cayenne pepper (or red pepper flakes, Tabasco, etc. to taste)
- 1 teaspoon salt
- 1 teaspoon paprika
Direcciones
- Heat about half the oil in a Dutch oven over medium heat. Stir-fry meat until lightly browned. Remove meat from pan and set aside.
- Add remaining oil to Dutch oven, heat briefly, then stir-fry onions, carrots, and celery for 2-3 minutes. Add mushrooms and nuts and continue stir-frying 1-2 additional minutes.
- Add browned meat, currants, beans, tomato sauce, chicken broth, curry powder, cayenne pepper, salt and paprika.
- Cover and bring to a boil. Reduce heat and simmer for 40 minutes, until sauce is thickened and reduced.
- Serve in a bowl, with rice, couscous or pita bread.
- YIELD: About 2 quarts (or 8 one-cup servings)
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 218g | |
| Recipe makes 8 servings | |
| Calories 236 | |
| Calories from Fat 77 | 33% |
| Total Fat 8.89g | 11% |
| Saturated Fat 0.89g | 4% |
| Trans Fat 0.15g | |
| Cholesterol 32mg | 11% |
| Sodium 756mg | 32% |
| Potassium 581mg | 17% |
| Total Carbs 22.65g | 6% |
| Dietary Fiber 4.9g | 16% |
| Sugars 6.66g | 4% |
| Protein 17.57g | 28% |
Comentarios
20 de Septiembre de 2013Oh this looks good. I am noting this to my must try recipes! i like it.
