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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Do we really want to travel in hermetically sealed popemobiles through the rural provinces of France, Mexico and the Far East, eating only in Hard Rock Cafes and McDonalds? Or do we want to eat without fear, tearing into the local stew, the humble taqueria's mystery meat, the sincerely offered gift of a lightly grilled fish head? I know what I want. I want it all. I want to try everything once." -Anthony Bourdain, Kitchen Confidential: Adventures in the Culinary Underbelly

The refrigerator light goes on...

I love simple recipes. A quick stew like this takes about 5 minutes to prep: that's it. Best of all, it cooks in the oven and there's almost nothing to clean up.

The great thing about these Moroccan spices is that they are exotic and warming but the stew really works year 'round. You can make this during the summer and not heat up the house too much and the flavors are perfect for a hot day. The dish is not too spicy with only 1/2 teaspoon red pepper flakes and you can spice it up from mild to medium to hot by adding an extra half or whole teaspoon of flakes.

 
 

Braised Moroccan Chicken with White Beans



Servings: 4 | Serving size: 2 cups stew

Cooking time: 150 minutes

This recipe can easily be multiplied and makes great leftovers.

1 large onion (sliced)
16 ounces carrots (peeled and cut into 1/2 inch cubes)
16 ounces boneless, skinless, chicken thighs
2 15 ounce cans no salt added white beans (drained and rinsed)
2 cups no salt added vegetable stock
2 cups water
1/4 cup white wine
1 tsp. ground cinnamon
1 tsp. ground cumin
2 tsp. paprika
1/2 tsp. red pepper flakes
1 tsp. ground coriander
1/4 tsp. salt
16 large green olives (sliced)
1/2 cup raisins

Braised Moroccan Chicken with White Beans recipe from Dr. Gourmet

Preheat the oven to 325F.

Place the onions, carrots, chicken thighs, white beans, vegetable stock, water, wine, cinnamon, cumin, paprika, red pepper flakes, coriander, and salt in a medium stock pot and cover.

Place the pot in the oven.

Cook for 1 hour, stirring occasionally.

After the first hour, uncover and cook for 30 more minutes, then add the olives and stir.

Cook for 15 more minutes and add the raisins. Stir.

Cook for 15 more minutes.

Serve.

Nutrition Facts

Serving size = 2 cups

Servings = 4

.

Amount Per Serving

Calories 380 Calories from Fat 63
  % Daily Value
Total Fat 7g
    Saturated Fat 2g 7%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 66mg 22%
Sodium 512mg 22%
Total Carbohydrates 55g 42%
    Dietary Fiber 13g 53%
    Sugars 12g
Protein 26g
Vitamin A 124% Vitamin C 12%
Calcium 19% Iron 37%
Vitamin K 22mcg Potassium 1355mg
Magnesium 119mg