Moroccan Spiced Chicken with Prunes – 7 Points
Moroccan Spiced Chicken with Prunes – 7 Points might be a good recipe to expand your main course recipe box. This recipe makes 4 servings with 303 calories, 27g of protein, and 4g of fat each. For $2.24 per serving, this recipe covers 21% of your daily requirements of vitamins and minerals. Many people made this recipe, and 178 would say it hit the spot. This recipe from Laa Loosh requires leek, lemon juice, ginger, and skinless boneless chicken breasts. It is a good option if you're following a dairy free diet. From preparation to the plate, this recipe takes around 25 minutes. Overall, this recipe earns a pretty good spoonacular score of 76%. Try Moroccan Chicken with Lemon, Olives & Prunes, Dinner Tonight: Moroccan Chicken with Kumquats and Prunes, and Spicy Moroccan Chicken With Apricots and Prunes (Low Fat) for similar recipes.
Servings: 4
Preparation duration: 5 minutes
Cooking duration: 20 minutes
Ingredients:
1 tsp cinnamon
1 tsp cumin
2-3 cups fat free chicken broth
4 garlic cloves, minced
1 tsp ginger
2 tbsp honey
1 medium leek, chopped (or 1 large yellow onion)
3 tbsp fresh squeezed lemon juice
1 cup pitted prunes
Salt and pepper
1lb boneless skinless chicken breasts (a4, 4oz breasts works well
1 tbsp soy sauce
1 tbsp whole wheat flour
Equipment:
frying pan
whisk
Cooking instruction summary:
InstructionsSpray a large nonstick frying pan with nonfat cooking spray and set over medium high heat. Season chicken with salt and pepper and cook in pan until chicken in browned on the outside, but not cooked through, about 3-4 minutes each side. Remove chicken and set aside.In the same pan, add in onions and garlic until onions become tender – about 3-5 minutes. If the onions and garlic start to stick to the pan while cooking, add in a bit of the broth.Mix in flour, cumin, cinnamon, ginger and soy sauce.Slowly stir in the broth.Add prunes, lemon juice and honey. Boil until sauce thickens enough to coat spoon, whisking occasionally, about 6-8 minutes. Return chicken to skillet. Simmer chicken is cooked through and tender, about 10-15 minutes. Season with additional salt and pepper if desired.
Step by step:
1. Spray a large nonstick frying pan with nonfat cooking spray and set over medium high heat. Season chicken with salt and pepper and cook in pan until chicken in browned on the outside, but not cooked through, about 3-4 minutes each side.
2. Remove chicken and set aside.In the same pan, add in onions and garlic until onions become tender – about 3-5 minutes. If the onions and garlic start to stick to the pan while cooking, add in a bit of the broth.
3. Mix in flour, cumin, cinnamon, ginger and soy sauce.Slowly stir in the broth.
4. Add prunes, lemon juice and honey. Boil until sauce thickens enough to coat spoon, whisking occasionally, about 6-8 minutes. Return chicken to skillet. Simmer chicken is cooked through and tender, about 10-15 minutes. Season with additional salt and pepper if desired.
Nutrition Information:
covered percent of daily need
