Moroccan Chicken Soup
you prefer less heat, just reduce the amount of cayenne pepper.
1 onion, chopped
1 pound boneless, skinless chicken thighs (about 4), cut into 1
1/4 teaspoon cayenne
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon fresh-ground black pepper
1 sweet potato (about 1/2 pound), peeled and cut into 3/4-inch
1 zucchini, quartered lengthwise and cut crosswise into 1-inch
3/4 cup tomato sauce
1 quart water
2 cups canned fat-free chicken broth or defatted homemade stock
1/2 cup couscous
1/3 cup chopped fresh parsley
Cut chicken in strips and remove all visible fat.
Heat a large nonstick pot, sprayed with cooking oil spray over moderate
heat. Add the onion and cook, stirring occasionally, until translucent,
about 5 minutes.
Increase the heat to moderately high. Add the chicken, cayenne, cumin,
salt, and pepper to the pot. Cook, stirring occasionally, for 2 minutes.
Add a little broth if necessary to keep pan from burning.
Stir in the sweet potato, zucchini, tomato puree, water, and broth. Bring
to a boil. Reduce the heat and simmer, stirring occasionally, until the
vegetables are tender, about 10 minutes.
Add the couscous to the soup. Simmer for 5 minutes, stirring occasionally.
Remove the pot from the heat. Let the soup stand, covered, for 2 minutes;
add the parsley and serve.
Per Serving: 245 Calories
3g Fat (10.8% calories from fat), 1g Saturated Fat
4g Dietary Fiber
Exchanges: 2 Grain (Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat.
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