Moroccan Spiced Chicken and Root Vegetable Stew

Moroccan Spiced Chicken and Root Vegetable Stew
Stephanie Lang, MS, RDN, CDN

Nutrition Highlights (per serving)

Calories 303
Fat 6g
Carbs 46g
Protein 19g
View All
Total Time 45 min
Prep 15 min, Cook 30 min
Servings 4 (1 1/2 cups each)

Here's a warm veggie and protein soup for a cozy evening. Get ready to spice up your favorite root vegetable and chicken combo in this Moroccan spiced stew! The stew is full of sweet notes from the raisins, cinnamon, and sweet potatoes and savory notes from the curry powder, cumin, vegetables, tomatoes, and chicken, all ingredients that provide cancer-fighting antioxidants, digestion-friendly fiber, and a healthy dose of vitamins and minerals.

Ingredients

  • 1 tablespoon olive oil
  • 12 ounces boneless, skinless chicken breast halves, cut into 1-inch pieces
  • 1 medium yellow onion
  • 2 medium garlic cloves
  • 1 tablespoon curry powder
  • 1 tablespoon ground cumin
  • ½ teaspoon ground cinnamon
  • 7 cups chopped mixed root vegetables (sweet potatoes, carrots, turnips, and/or parsnips)
  • 2 cups low sodium chicken broth
  • ¼ cup raisins, dried cranberries, or cherries
  • 1 cup diced tomatoes (canned or fresh)

Preparation

1. Heat the oil in a large pot over medium high heat.

2. Sprinkle the chicken with salt and pepper. Add to the pot and saute until light golden but not cooked through, about 2 minutes. Transfer to a plate and set aside.

3. Add the onion to the pot and saute until starting to brown, about 4 minutes. Add the garlic and saute 1 minute more.

4. Add the curry powder, cumin and cinnamon and stir for 30 seconds.

Add in the root vegetables, broth and raisins.

5. Cover and simmer for about 20 to 25 minutes, until the vegetables are cooked through and tender. Add more broth or a splash of water, a quarter cup at a time, if a thinner stew is desired.

6. Add the tomatoes and chicken and simmer for another 7 to 10 minutes, or until the chicken is fully cooked through.

Ingredient Variations and Substitutions

Root vegetables grow underground and include sweet potatoes, turnips, parsnips, carrots, rutabagas, ginger, onion and garlic, just to name a few. When choosing which root vegetables to include in your stew, keep in mind that they offer different nutrients. Sweet potatoes are higher in Vitamin A and calories than turnips and parsnips, but contain less Vitamin C. Of these three root veggies, parsnips contain the highest amount of fiber and potassium. Pick your favorites, but also remember that variety is key, so include as many different root vegetables as you desire!

Make this dish vegetarian by using 3 cups cooked chickpeas instead of chicken and vegetable stock instead of chicken stock. Half a cup of cooked chickpeas contains about 7 grams of protein compared to 32 grams of protein in 4 ounces of chicken breast. If you are vegetarian, be sure to get your protein elsewhere throughout the day from foods like Greek yogurt, nuts, and seeds.

You can also make your own vegetable stock by heating a pot of water and adding in your go-to seasonings. Try onion, garlic, parsley, thyme, bay leaves and even a dried chile. 

Cooking and Serving Tips

Serve the stew over brown rice or couscous. Keep in mind that brown rice may take 45 minutes to cook, so start cooking it while you make the stew. Couscous on the other hand can cook in 5 to 10 minutes.

You can also pair the stew with a green salad for a spark of extra nutrients! Toss half a cup of kale with half a cup of spinach, mix in a tablespoon of extra virgin olive oil, a squeeze of fresh lemon juice, and a few grinds of fresh black pepper and enjoy.

Nutrition Facts
Servings: 4 (1 1/2 cups each)
Amount per serving  
Calories 303
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 5%
Cholesterol 42mg 14%
Sodium 695mg 30%
Total Carbohydrate 46g 17%
Dietary Fiber 9g 32%
Total Sugars 19g  
Includes 0g Added Sugars 0%
Protein 19g  
Vitamin D 0mcg 0%
Calcium 160mg 12%
Iron 5mg 28%
Potassium 1264mg 27%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!

Continue Reading