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:

Quickview
303k Calories
27g Protein
3g Total Fat
43g Carbs
15% Health Score
Limit These
Calories
303k
15%

Fat
3g
6%

  Saturated Fat
0.72g
4%

Carbohydrates
43g
15%

  Sugar
26g
30%

Cholesterol
72mg
24%

Sodium
1048mg
46%

Get Enough Of These
Protein
27g
54%

Vitamin B3
13mg
69%

Selenium
40µg
58%

Vitamin B6
1mg
54%

Vitamin K
36µg
35%

Phosphorus
309mg
31%

Manganese
0.55mg
28%

Potassium
870mg
25%

Vitamin B5
2mg
20%

Fiber
4g
17%

Magnesium
62mg
16%

Vitamin A
754IU
15%

Vitamin B2
0.25mg
14%

Copper
0.24mg
12%

Vitamin C
9mg
12%

Iron
2mg
12%

Vitamin B1
0.14mg
9%

Vitamin B12
0.45µg
8%

Zinc
1mg
7%

Folate
25µg
6%

Calcium
61mg
6%

Vitamin E
0.67mg
4%

covered percent of daily need
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Food Trivia

To add nutrition, a lot of milk, juice, and yogurts enrich the food with EPA and DHA omega-3 fatty acids. In other words, your OJ contains fish oil.

Food Joke

A brain walks into a bar and says, "I'll have a pint of beer please." The barman looks at him and says "Sorry, I can't serve you." "Why not?" askes the brain. "You're already out of your head."

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