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Healthified Chicken and Squash Moroccan Stew

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83% less sat fat • 58% less sodium than the original recipe. Moist, flavorful chicken thighs are perfect for slow cooking. Add a warm blend of spices and you have a satisfying stew that you’ll want to make often.

  • Prep Time 30 min
  • Total Time 4 hr 0 min
  • Servings 8

Ingredients

2
pounds skinless, boneless chicken thighs, trimmed of fat and cut into 2- to 3-inch chunks
2
cloves garlic, minced
1/2
teaspoon ground cumin
1/2
teaspoon ground coriander
1/4
teaspoon ground black pepper
1/4
teaspoon ground cinnamon
Nonstick cooking spray
1 1/4
cups dry brown lentils, rinsed and drained
1
medium onion, cut into thin wedges
3 1/2
cups reduced-sodium chicken broth
1
cup water
1
large yellow summer squash, quartered lengthwise and cut into 1-inch-thick pieces
1/2
cup snipped dried apricots or golden raisins
Sliced green onions (optional)

Directions

  • 1 In a large bowl, combine chicken, garlic, cumin, coriander, pepper, and cinnamon; toss to coat. Coat an unheated very large nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add chicken to hot skillet; cook until browned, turning to brown all sides.
  • 2 Transfer chicken to a 4- to 5-quart slow cooker. Add lentils and onion to slow cooker. Pour chicken broth and the water over all in cooker.
  • 3 Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If using low-heat setting, turn to high-heat setting. Add squash and apricots to slow cooker. Cover and cook about 15 minutes more or just until squash is tender. If desired, garnish individual servings with sliced green onions.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 170
  • Fat Reduced By 19 1/2g
  • Sodium Reduced By 450mg
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/3 cups
Calories
270
(
Calories from Fat
40),
% Daily Value
Total Fat
4 1/2g
4 1/2%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
95mg
95%;
Sodium
320mg
320%;
Total Carbohydrate
26g
26%
(Dietary Fiber
10g
10%
  Sugars
6g
6%
),
Protein
32g
32%
;
% Daily Value*:
Vitamin A
8%;
Vitamin C
10%;
Calcium
4%;
Iron
20%;
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
2 pounds boneless chicken thighs, cut into 2- to 3-inch chunks 2 pounds skinless, boneless chicken thighs, trimmed of fat and cut into 2- to 3-inch chunks
1 teaspoon garlic salt 2 cloves garlic, minced
2 tablespoons cooking oil Nonstick cooking spray
4 1/2 cups chicken broth 3 1/2 cups Progresso® reduced-sodium chicken broth
1/4 cup chopped nuts 1 cup water
Sliced green onions (optional)
Nutritional Highlights
Calories
 
 
440 (before)
270 (after)
Saturated Fat
 
 
6 g (before)
1 g (after)
Sodium
 
 
770 mg (before)
320 mg (after)
Total Fat
 
 
24 g (before)
4 1/2 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/02/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/3 cups
Calories
270
(
Calories from Fat
40),
% Daily Value
Total Fat
4 1/2g
4 1/2%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
95mg
95%;
Sodium
320mg
320%;
Total Carbohydrate
26g
26%
(Dietary Fiber
10g
10%
  Sugars
6g
6%
),
Protein
32g
32%
;
% Daily Value*:
Vitamin A
8%;
Vitamin C
10%;
Calcium
4%;
Iron
20%;
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

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