A tagine (pronounced "tah-zheen") is a hallmark of Moroccan cooking. The slow-simmered stew mingles meats and vegetables with spices, such as cumin and cinnamon.
This Moroccan Stew With Roasted Vegetables pairs chicken and prunes, an ancient combination that continues to offer good nutrition.
Sometimes marketed as "dried plums," prunes are a quick source of energy and aid in the absorption of iron. A quarter cup of the fruit contains 317 milligrams of potassium, which promotes heart health. The soluble fiber in prunes also helps relieve constipation and lowers cholesterol levels.
Tagine is often served with couscous, a steamed semolina grain that is similar to rice.
Moroccan Stew With Roasted Vegetables
Makes 6 servings
1 yellow onion, roughly cut into 1 1/2 -inch pieces
1 green pepper, seeded and roughly cut into 1 1/2 -inch pieces
1 red pepper, seeded and roughly cut into 1 1/2 -inch pieces
1 yellow squash, cut into 2-inch pieces
1 tablespoon olive oil
1 pound boneless, skinless chicken breasts
1 (28-ounce) can crushed tomatoes
1 (14.5-ounce) can fat-free, low-sodium chicken broth
2 cloves garlic, finely chopped
1/2 cup dried, pitted plums (prunes)
1 teaspoon ground cumin
1 teaspoon dried thyme
1/2 teaspoon cinnamon
hot cooked couscous or rice (optional)
2 tablespoons slivered almonds, toasted (optional)
Preheat oven to 450 degrees. Coat a large baking sheet with nonstick vegetable cooking spray. Place onion, peppers and squash in a zip-top plastic food bag; drizzle with olive oil and distribute evenly throughout bag. Place vegetables on baking sheet. Place chicken on another baking sheet that has been coated with nonstick vegetable cooking spray.
Place both pans in oven (on different racks if need be) and roast 10 minutes. Remove vegetables from oven and stir. Return to oven. Remove chicken from oven and turn over. Return chicken to oven and roast chicken and vegetables 10 to 15 additional minutes or until chicken is done (meat thermometer registers 170 degrees) and vegetables are tender and golden.
Meanwhile in a large saucepan or Dutch oven, combine remaining ingredients except couscous and almonds. Simmer 10 minutes. Add roasted vegetables to saucepan. Dice chicken and add to saucepan. Stir well and heat through.
Served over hot couscous or rice and garnish with slivered almonds, if desired.
Per serving, without couscous: 245 calories, 5 grams fat, 1 gram saturated fat, 44 milligrams cholesterol, 25 grams carbohydrate, 25 grams protein, 369 milligrams sodium, 5 grams fiber
Recipe and analysis provided by The Kansas City Star.