Thanks to a wonderful blend of spices and dried fruit, ordinary chicken gets a Moroccan makeover in this meal-in-one dish. Don’t be put off by the long list of ingredients—this dish is simple to put together.

　　

Ingredients

Serves 6;1 cup chicken mixture and 1/2 cup couscous per serving

　　Cooking spray

　　

Chicken

2 medium carrots, cut crosswise into 1/2-inch pieces

　　1 medium sweet onion, such as Vidalia, Maui, or Oso Sweet, halved lengthwise, thinly sliced lengthwise, and separated into half-rings

　　1 large rib of celery, chopped

　　1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1 1/2- to 2-inch cubes

　　1/3 cup dried plums, coarsely chopped

　　1/3 cup dried apricots, coarsely chopped

　　1/3 cup golden raisins

　　1/3 cup white balsamic vinegar

　　2 tablespoons all-purpose flour

　　1 cup dry white wine (regular or nonalcoholic)

　　3 tablespoons firmly packed light brown sugar

　　3 medium garlic cloves, minced

　　1 teaspoon ground cumin

　　1 teaspoon ground ginger

　　1 teaspoon ground cinnamon

　　1/4 teaspoon cayenne

　　1 15.5-ounce can no-salt-added cannellini beans, white kidney beans, or chickpeas, rinsed and drained

　　

Couscous

1/2 cup water

　　1/2 cup fresh orange juice

　　1 cup uncooked whole-wheat couscous

　　

Step 1

Lightly spray a 3 1/2- or 4-quart slow cooker with cooking spray. Put the carrots, onion, and celery in the slow cooker. Place the chicken cubes over the vegetables. Top with the dried plums, apricots, and raisins. Don’t stir.

　　

Step 2

In a medium bowl, whisk together the vinegar and flour until smooth. Gradually whisk in the wine. Whisk in the remaining chicken ingredients except the beans. Pour over the chicken mixture. Don’t stir. Cook, covered, on low for 5 1/2 to 6 1/2 hours or on high for 2 1/2 to 3 hours, or until the chicken and vegetables are tender. Stir in the beans. Cook, covered, for 5 to 10 minutes (on either low or high), or until the beans are heated through.

　　

Step 3

While the beans are heating, in a small saucepan, bring the water and orange juice just to a boil over high heat. Remove from the heat. Stir in the couscous. Let stand, covered, for 5 minutes. Fluff with a fork. Spoon onto plates. Ladle the chicken mixture over the couscous mixture.

　　

Nutrition Information

Step 4

(Per serving)

　　

Step 5

Calories: 450

　　

Step 6

Total fat: 2.5g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 0.5g

　　

Step 10

Monounsaturated: 0.5g

　　

Step 11

Cholesterol: 44mg

　　

Step 12

Sodium: 108mg

　　

Step 13

Carbohydrates: 76g

　　

Step 14

Fiber: 11g

　　

Step 15

Sugars: 27g

　　

Step 16

Protein: 28g

　　

Step 17

Calcium: 99mg

　　

Step 18

Potassium: 833mg

　　

Dietary Exchanges

Step 19

3 starch

　　

Step 20

1 1/2 fruit

　　

Step 21

1 vegetable

　　

Step 22

2 1/2 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition