Moroccan Stew

Lady Shanny’s Comments:  This is a new favourite of mine.  The spices and textures combine to make it a really good, healthy comfort food.  I replaced the chicken with tofu by choice.  Tofu and chicken are interchangeable, points-wise.  I used extra-firm tofu and ‘fried’ it first (nonstick pan, no oil).  I also didn’t put in the cayenne pepper because I don’t like spicy.  If you can’t find baby arugula, use baby spinach, it will ultimately be the same thing.  This recipe is in the cookbook as a ‘soup’, but the arugula and the couscous absorb all the liquid in the leftovers, so I renamed it a ‘stew’.

1 Litre chicken broth (reduced sodium)

1 can chickpeas, drained and rinsed (can is 14oz)

1 can diced tomatoes (can is 14 oz)

6 ounces shredded carrot (around 2 large carrots)

1 teaspoon curry powder

1/8 teaspoon cinnamon

1/8 teaspoon cayenne

2 cups cooked, cubed chicken breast (or same amount of Xfirm tofu)

6 oz baby arugula (can substitute baby spinach)

1/2 cup wholewheat couscous

Combine the broth, chickpeas, tomatoes, carrots, curry, cinnamon and cayenne in and large soup/stock pot.  Bring to a boil over medium heat.  Reduce the heat and simmer, covered, until the carrots are tender, about 2 minutes.  Add the chicken/tofu and cook until heated through, about 1 minute.

Stir in the arugula and couscous.  Remove the pot from the heat and let stand, covered, until the couscous is tender and the arugula is wilted, about 5 minutes.

Serving size:  1 cup   WW Points:  4

Recipe from the new Weight Watchers All Time Favourites Cookbook

Click here for a picture of the stew:  morrocan-soup.jpg


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