Ingredients
- 2 tbsp (30ml) canola oil divided
- 6 Chicken drumsticks
- 1 onion diced
- 1 sweet potato diced
- 3 cloves garlic crushed
- 1 can (796ml) diced tomatoes no salt added
- 1 tbsp(15ml) tomato paste
- 2 ½ cups (625ml) chicken broth no salt added
- 1 bell pepper diced
- 2 cups(500ml) kale chopped
- 1 can (540 ml) chickpeas no salt added, rinsed and drained
- Cilantro for garnish optional
Spice mix
- ½ tsp (2.5ml) Cumin
- 1 tsp (5ml) Paprika
- ¼ tsp (1.2ml) ground ginger
- ¼ tsp (1.2ml) cinnamon
- ½ tsp (2.5ml) coriander
- 1/2 tsp (2.5ml) Salt
- ½ tsp (2.5ml) black pepper
Instructions
- In a large saucepan, add 1 tbsp canola oil and sautée chicken drumsticks for 10-15 mins (rotating drumsticks halfway through). Remove chicken and set aside.
- In the same saucepan, add remaining oil (1 tbsp) and sauté onions for 2-3 mins. Add sweet potato and garlic and continue to cook on med/high heat for 2 mins.
- Make spice mix.
- Add spice mix, diced tomatoes, tomato paste, and chicken broth. Place previous chicken into saucepan, bring to a boil, and simmer on medium heat for 20 mins.
- Add peppers, kale and chickpeas and simmer for another 10 mins.
Nutrition Facts
Moroccan Stew
Per
329 g
Calories
227
% Daily Value*
Fat
9
g
14
%
Saturated Fat
1.4
g
9
%
Carbohydrates
19.4
g
6
%
Fibre
5
g
21
%
Sugars
6
g
7
%
Protein
18
g
36
%
Sodium
250
mg
11
%
Vitamin A
213
IU
4
%
Vitamin C
30
mg
36
%
Calcium
57
mg
6
%
Iron
2
mg
11
%
*5% or less is a little, 15% or more is a lot
Tips & Notes
Serve with whole grain couscous or quinoa. Garnish with fresh cilantro and chili flakes, as desired.
Recipe by Tamara Sarkisian, Registered Dietitian
