One-Pot Chicken & Butternut Squash Stew

Ingredients

• 2 teaspoons olive oil
• 4 (5-ounce or 140 grams each) boneless, skinless chicken breasts, cut into pieces
• 1 medium (110 grams) onion, chopped
• 2 teaspoons ras el hanout spice blend*
• 1/2 teaspoon salt, divided
• 3 cups (720 grams) low-sodium chicken broth, divided
• 4 cups (560 grams) diced butternut squash (1 1/4 pounds)
• 1 can (14.5-ounce or 410 grams) reduced-sodium fire-roasted diced tomatoes, undrained
• 2 tablespoons chopped fresh cilantro
• 1 1/2 cups (260 grams) whole-wheat [or plain] couscous

Directions

Heat oil in a large nonstick skillet over medium-high heat. Add chicken and onion; cook 3 minutes, stirring frequently, until chicken is golden brown and onion is translucent.

Stir in ras el hanout blend and 1/4 teaspoon salt; cook 1 minute. Stir in 1 cup chicken broth, squash, and tomatoes. Bring to a boil, reduce heat, cover and simmer 20 minutes or until chicken is done and squash is tender. Stir in cilantro.

Meanwhile, bring remaining 2 cups chicken broth to a boil in a saucepan over medium-high heat. Whisk in couscous and remaining 1/4 teaspoon salt. Remove from heat, cover, and let stand 5 minutes. Fluff with fork.

Spoon couscous into a serving bowl or individual plates and top evenly with chicken mixture. Drizzle evenly with pan juices.

*Ras el Hanout is a seasoning blend with a very lengthy list of spices used in Moroccan and North African cuisine. For this recipe, you can substitute 3/4 teaspoon ground cumin, 1/2 teaspoon ground ginger, 1/4 teaspoon paprika, 1/4 teaspoon ground coriander, 1/8 teaspoon ground cinnamon, a pinch of ground allspice, and a pinch of cloves.

Nutrition Information

Serves: 6 |  Serving Size: 3/4 coucous + 1 cup chicken and squash mixture

Per serving: Calories: 346; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 69mg; Sodium: 562mg; Carbohydrate: 45g; Dietary Fiber: 7g; Sugar: 5g; Protein: 29g

Nutrition Bonus: Potassium: 692mg; Iron: 8%; Vitamin A: 213%; Vitamin C: 36%; Calcium: 27%