Healthified Chicken and Squash Moroccan Stew

Healthified Chicken and Squash Moroccan Stew

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. 8 servings

Prep Time

30

Minutes

Total Time

4:00

Hrs:Mins

Makes

8

servings

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)
  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.
Makes 8 servings

Nutrition Information:

1 Serving (1 1/3 cups)
  • Calories 270
    • (Calories from Fat 40),
  • Total Fat 4 1/2g
    • (Saturated Fat 1g,
    • Trans Fat 0g),
  • Cholesterol 95mg;
  • Sodium 320mg;
  • Total Carbohydrate 26g
    • (Dietary Fiber 10g,
    • Sugars 6g),
  • Protein 32g;
Percent Daily Value*:
    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.