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Serves 4
(Makes four servings, each consisting of one breast half, or one thigh
and one drumstick, 180 ml/ 3/4 cup fruit mixture and 180 ml/ 3/4 cup
couscous)
|
1 3 1/2 -lb. |
whole chicken |
(1.6-kg) |
| 1 tbsp. |
olive oil |
(15 ml) |
| 1 cup |
chopped onion* |
(250 ml) |
| 1 tsp. |
ground turmeric |
(5 ml) |
| 1 tsp. |
ground cumin |
(5 ml) |
| 1/2 tsp. |
ground ginger |
(2 ml) |
| 1/2 tsp. |
ground cinnamon |
(2 ml) |
| 1/8 tsp. |
ground red pepper |
(0.5 ml) |
| 5 |
garlic cloves, minced |
|
| 1 1/2 cup |
fat-free, less-sodium chicken
broth** |
(375 ml) |
| 1/3 cup |
sliced whole pitted dates |
(80 ml) |
| 1/3 cup |
sliced dried apricots |
(80 ml) |
| 2 tsp. |
julienne cut (1-in./2.5 cm)
lemon rind |
(10 ml) |
| 1/2 tsp. |
salt |
(2 ml) |
| 1/3 cup |
chopped fresh parsley |
(80 ml) |
| 1/3 cup |
lemon sections, peeled and chopped |
(80 ml) |
| 2 tbsp. |
chopped fresh cilantro |
(30 ml) |
| 3 cups |
hot cooked couscous |
(750 ml) |
-
Skin and cut chicken into two drumsticks, two thighs, two breast halves and two
wings. Reserve chicken wings for another use -- perhaps to make stock later.
-
Heat oil in a Dutch oven over medium-high heat. Add chicken; cook four minutes
on each side or until browned. Add onion, turmeric, cumin, ginger, cinnamon, red
pepper and garlic; cook four minutes, stirring occasionally.
-
Add broth, dates, apricots, rind and salt. Bring to a boil; cover, reduce heat,
and simmer 30 minutes or until the chicken is tender. Remove from heat; stir in
the parsley, lemon sections and cilantro. Serve over couscous.
TIPS: * Can use frozen chopped onions (such as Libby's) to save time.
**Keep cans of sodium reduced chicken broth in the refrigerator until you need
them. Open cans and skim off congealed fat from top to reduce fat even more.
Nutrition information per serving: 477 calories, 8.2 g total fat (1.6 g
saturated), 45 g protein, 54.8 g carbohydrate, 5.5 g fibre, 118 mg cholesterol,
605 mg sodium
|
This site was last updated
05/15/05
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