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Mediterranean Cuisine
Moroccan Couscous
By Marjorie J. Walsh
May 13, 2005 - 10:48:00 AM
Moroccan Couscous |
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1 lb |
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(500g) chicken breast (approx 4 chicken breasts) |
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1/2 cup |
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corn oil |
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3 |
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cloves garlic, chopped |
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1/2 lb |
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(250g) tomatoes, chopped |
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1 cup |
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fresh parsley, chopped (or 2 tsp dried parsley) |
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1/2 tsp |
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ground cinnamon |
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1/8 tsp |
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saffron threads, crushed |
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5 |
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small turnips |
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2 |
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small carrots, sliced |
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1 |
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large acorn squash; peeled, seeded, cut into 2" pieces |
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3 |
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small zucchinis/courgettes, diced |
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1 lb |
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(500g) lentils |
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1 lb |
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garbanzo beans/chickpeas canned or dried, ground |
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2 1/4 cups |
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water |
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3 cups |
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couscous (about 18 ozs/512g) |
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4 cups |
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chicken broth |
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1.75 tsp |
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calcium powder |
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Combine chicken and broth in a large Dutch oven. Simmer until chicken is cooked through, turning occasionally, about 20 minutes. Using tongs remove chicken from cooking liquid: reserve cooking liquid. While the chicken is cooking, bring a pan of water to the boil and cook the lentils for 10-20 minutes until soft. |
Heat a little of the oil in a skillet, add the garlic and stir fry until golden. Then add the next 9 ingredients and stir 30 seconds. Mix in reserved cooking liquid, garbanzo beans/chickpeas (including the liquid if using canned) and the rest of the oil (leaving 2 tbs for the couscous). *If using dried garbanzo beans, soak them overnight. When ready to cook, boil for 15-20 minutes or until soft. When cool, pulverize in a food processor. This makes them easier to digest. |
Cover and simmer until the vegetables are almost tender, about 10 minutes. Uncover and cook until vegetables are tender - about 5 minutes. While the vegetables are cooking, cut the chicken breasts into cubes. |
Add chicken pieces and lentils to sauce and cook until heated through, about 3 minutes. |
Meanwhile bring the water and 2 tbs of the oil to boiling. Stir in couscous. Remove from heat, cover and let stand 10 minutes; stir in calcium powder and fluff with fork. Then let cool. |
Put a quarter of the couscous in a dog bowl. Drizzle couscous with 1/4 of the sauce. Place chicken and vegetables on top of the couscous and add a little more sauce. | |
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Servings: 3 |
Preparation time: 15 minutes |
Cooking time: 30 minutes |
Ready in: 45 minutes |
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Nutrition Facts |
Serving size: 1 serving |
Percent daily values based on a 2000 calorie diet. |
Nutrition information calculated from recipe ingredients and based on the needs of a 50lb doggie
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Amount Per Serving |
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Calories |
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1588.37 |
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Calories From Fat (23%) |
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369.54 |
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% Daily Value |
Total Fat 64.23g |
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99% |
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Saturated Fat 11.50g |
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58% |
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Monounsaturated Fat 18.94g |
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Polyunsaturated Fat 29.18g |
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Trans Fatty Acids 0.01g |
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Cholesterol 150.39mg |
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50% |
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Sodium 1214.21mg |
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51% |
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Potassium 2718.59mg |
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78% |
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Carbohydrates 144.36g |
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48% |
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Dietary Fiber 36.22g |
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145% |
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Sugar 14.15g |
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Sugar Alcohols 0.00g |
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Net Carbohydrates 108.14g |
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Protein 111.85g |
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224% |
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Vitamin A 9423.55IU |
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188% |
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Vitamin C 76.81mg |
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128% |
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Calcium 1987.92mg |
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199% |
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Iron 17.39mg |
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97% |
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Thiamin 0.89mg |
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59% |
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Riboflavin 0.38mg |
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22% |
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Niacin 15.71mg |
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79% |
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Vitamin B6 1.72mg |
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86% |
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Folate 646.76µg |
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162% |
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Vitamin B12 2.82µg |
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47% |
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Pantothenic Acid 3.30mg |
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33% |
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Phosphorus 1166.04mg |
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117% |
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Magnesium 296.62mg |
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74% |
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Zinc 12.65mg |
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84% |
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Copper 1.45mg |
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73% |
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Manganese 3.23mg |
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161% |
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Selenium 110.07µg |
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157% |
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Alcohol 0.00g |
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Caffeine 0.00mg |
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Water 1029.71g |
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Cooking Tips |
Approximately 1/2lb (250g) dried lentils will produce 1lb (500g) cooked lentils. |
1 cup dried couscous will yield 3 cups cooked couscous. |
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Recipe formatted and exported by Living Cookbook from Radium Technologies, Inc. | |
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88005 Overseas Highway, Suite 9-337, Islamorada, Florida 33036 USA
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