As another note, I have added other dried fruits in addition to the raisins. I recommend about 1/8 -1/4 c. of Craisins. Dried apricots are also a nice touch. I also recommend simmering this with a cinnamon stick if you have some handy. OK, enough for the modifications! Here's a yummy winter low-fat stew to help you eat well without giving up great taste. Cheers!
Moroccan Vegetarian Stew:
Ingredients
1 tablespoon vegetable oil
2 cups (1/2-inch) cubed zucchini
1 cup chopped onion
1/2 cup chopped carrot
1 tablespoon bottled minced garlic
1 cup fat-free, less-sodium chicken broth
2 tablespoons raisins
1 1/4 teaspoons ground ginger
1 1/4 teaspoons ground cumin
3/4 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 teaspoon black pepper
2 (15 1/2-ounce) cans chickpeas (garbanzo beans), drained
1 (14.5-ounce) can no-salt-added stewed tomatoes, undrained
1 1/2 cups water
1 cup uncooked couscous
Preparation
Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, onion, carrot, and garlic; sauté 5 minutes. Stir in broth and the next 9 ingredients (broth through tomatoes); bring to a boil. Cover, reduce heat, and simmer 8 minutes or until tender, stirring occasionally.
While the chickpea mixture simmers, prepare couscous. Bring water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
Serve the stew over couscous.
Yield
6 servings (serving size: 1 cup stew and 1/2 cup couscous)
Nutritional Information
CALORIES 344(14% from fat); FAT 5.4g (sat 0.7g,mono 1.5g,poly 2.4g); PROTEIN 15g; CHOLESTEROL 0.0mg; CALCIUM 95mg; SODIUM 487mg; FIBER 5.7g; IRON 4.5mg; CARBOHYDRATE 62.3g
Cooking Light, JANUARY 2000
