Moroccan Turkey Stew
Calories 339 (14% from fat)
Fat 5.4 gram
Saturated Fat .6 gram
Trans Fat 0 gram
Cholesterol 32 mg.
Sodium 92 mg.
Carb. 85 gram
Fiber 13 gram
Sugar 16 gram
Sugar Alcohol 0 gram
Protein 27 gram
fat free olive oil spray
1 medium (9 oz. or 2 cups) sweet potato, cubed
1 cup onion, chopped
1 cup peeled carrots, chopped
2 cloves (1 tsp.) fresh garlic, minced
1 1/2 tsp. ground ginger
2 tsp. ground cumin
1 1/2 tsp. ground cinnamon
1 can (14.5 oz) no salt added diced tomatoes
1 3/4 cups water
2 boxes (1 1/2 oz. each) raisins
2 cups whole wheat couscous, uncooked
2 cups (10 oz.) cooked turkey or chicken
1/4 cup slivered almonds
1. Warm up a non-stick large saucepan over medium heat. Spray with fat free olive oil. Then pour in the sweet potato, onion, carrots and garlic. Stir frequently and cook until onion is tender, about 6 minutes.
2. Stir in the ginger, cumin and cinnamon. Cook for 1 more minute.
3. Pour in the can of tomatoes (with liquid), water and raisins. Increase heat to medium high, stir and bring to a boil.
4. Once it's boiling, reduce heat to low and simmer for 25 minutes until vegetables are tender.
5. While the vegetables are simmering, cook the couscous according to the package directions. Cover couscous when finished to keep it warm until you're ready to serve.
6. Mix the turkey or chicken in with the vegetables. Cook for another 5 minutes until meat is warm. To serve put about 3/4 cup couscous and top with about 1 cup turkey stew in each bowl. Top with a sprinkling of slivered almonds. This recipe is so low in sodium feel free to sprinkle some salt on top when you're ready to serve.
Yield: 6 Servings - 3/4 Cup Couscous and 1 Cup Stew Per Serving
You can freeze individual portions for easy re-heating later.
Make sure to freeze them in freezer safe tupperware containers.
When you heat them up, microwave for approximately 3 minutes, stir and finish heating it for another 2 minutes. Keep the container open just a little to allow steam to escape.