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The Spice Is Right: Healthy Recipes That Turn Up the Heat

Lose the fat but not the flavor! These seven zesty, spicy recipes kick up the taste, cut calories, and protect your health.
Moroccan Chicken Stew Moroccan Chicken Stew

Makes 4 servings

1 cup quick-cooking couscous
1 tablespoon olive oil
12 ounces skinless, boneless chicken thighs or breast halves, cut into 1-inch pieces
1/3 cup sliced shallots
3 garlic cloves, minced
1/2 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon ground saffron or ground turmeric
1/8 teaspoon cayenne pepper
6 ounces baby pattypan squash or 1 1/2 cups sliced zucchini
1 cup slender baby carrots, tops trimmed
1 cup reduced-sodium chicken broth
1/4 cup golden or dark raisins
Fresh mint (optional)

Make It
1. Cook couscous according to package directions, omitting oil and salt; keep warm.
2. In a large nonstick skillet, heat oil over medium-high heat. Add chicken, shallots and garlic to pan. Cook 2 minutes, stirring.
3. In a bowl, combine salt and all spices; sprinkle evenly over chicken. Cook, stirring, 2 minutes more, or until chicken is cooked.
4. Cut any large pieces of squash in half; add to skillet along with carrots, broth, and raisins. Bring to a boil; cover. Simmer 6 to 8 minutes, or until vegetables are crisp-tender.
5. Serve stew over couscous. Garnish with fresh mint, if desired.

Nutrition facts per serving:
363 calories, 24g protein, 51g carbohydrate, 7g fat (1g saturated), 9g fiber