Servings:
Makes 8 cups, or 6 servings
Ingredients
- 1 tablespoon olive oil
- 1 tablespoon medium onion, chopped
- 1 tablespoon all purpose-flour
- 1 teaspoon ground coriander
- 1 teaspoon ground cummin
- 1/2 teaspoon salt
- 1/4 teaspoon ground cinnamon
- 1 1/2 pound skinless, boneless chicken thighs, cut into 2-inch chunks
- 2 pound garlic cloves, crushed with garlic press
- 2 can (14 1/2 ounces each) whole tomatoes (preferably fewer than 35 mg sodium per 1/2 cup, such a shunt's whole tomatoes no salt added), 2 tomatoes coarsely matched
- 1 can (15 ounces) garbanzo beans (preferable fewer than 140 mg sodium per 1/2 cup, such as eden organic or goya low sodium chickpeas, rinsed and drained)
- 33/100 cup dark seedless raisins
- 1/4 cup shopped pimiento-stuffed olives (salad olives)
- 1 cup water
- 1/2 cup loosely packed fresh cilantro leaves
Preparation
Baking Directions:
1.In non-stick 5 or 6 quart Dutch over, heat oil over medium heat until hot.
Add onion and cook, stirring, until light golden, 5 minutes.
2.Meanwhile, in pie plate, mix flour with coriander, cumin, salt, ground red pepper, and cinnamon.
Toss chicken with flour mixture to coat evenly.
3.Add chicken to Dutch oven and cook, turning once, until lightly browned, 7 minutes.
Add garlic and cook 1 minute.
4.Stir in tomatoes, beans, raisins, olives, and water.
Simmer, breaking up tomatoes with side of spoon, until chicken is no longer pink throughout, 5 minutes.
Garnish with cilantro.
Tips:
Each serving: About 284 calories, 28 g protein, 28 g carbs, 8 g fat, 6 g fiber, 94 mg cholesterol, 505 mg sodium
