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Chicken, potato stew a hearty, low-fat dish

SHARE Chicken, potato stew a hearty, low-fat dish

Moroccan-Style Chicken and Potato Stew would make a tasty and filling centerpiece for a relaxed low-fat dinner.

As with most stews, those back-to-basics, all-weather favorites, there's not much hard work for the cook involved here, no complicated techniques to puzzle out.

The combination of feisty spices, seasonings and a sweet touch of figs or raisins give the dish its Moroccan flavor. Meat and potatoes are there for those who don't feel properly fed without them; carrots and tomatoes add color for those who view veggies with tender favor.


MOROCCAN-STYLE CHICKEN AND POTATO STEW

(Preparation 10 minutes, cooking time 1 hour)

1 tablespoon vegetable oil

4 skinless bone-in chicken breast halves (about 8 to 10 ounces each)

1 medium onion, chopped

6 cloves garlic, finely chopped

1 teaspoon salt

1 teaspoon ground cinnamon

1 teaspoon ground cumin

1 teaspoon curry powder

1 teaspoon ground ginger

1 teaspoon crushed red pepper

Two 14 1/2-ounce cans stewed tomatoes, undrained

1 1/3 pounds potatoes (about 4 medium), cut into 1-inch pieces

1 cup baby carrots

1 cup dried figs or 1/2 cup raisins

2 tablespoons lemon juice

In a Dutch oven or large saucepan, heat oil over medium-high heat. Add chicken; brown on all sides, about 8 minutes. Remove chicken from pot; set aside. In same pot, cook and stir onion and garlic 4 to 5 minutes or until onion is translucent. Stir in salt, cinnamon, cumin, curry powder, ginger and red pepper; cook and stir 30 seconds or until fragrant. Add tomatoes, potatoes, carrots and figs; heat until tomatoes just come to a boil. (Mixture will look dry at first; additional liquid will form as stew cooks.)

Return chicken to pot. Cover tightly; reduce heat and simmer 35 to 45 minutes or until vegetables are tender. Stir in lemon juice before serving. Makes 4 servings.

Nutrition information per serving: 650 cal., 10 g fat, 146 mg chol., 1,313 mg sodium, 82 g carbo., 13 g fiber, 63 g pro.


Recipe from National Potato Promotion Board