Food & Health

Moroccan Chicken and Lentils

Serving Size: 1/8 of recipe
Makes: 8 servings

Source of: Calcium, Vitamin A
Good Source of: Vitamin C, Thiamin, Riboflavin
Excellent Source of: Fibre, Iron, Potassium, Zinc, Vitamin B6, Niacin, Folate

Ingredients

30 ml
canola oil
2 tbsp
8
skinless, boneless chicken thighs
8
500 ml
dried green lentils, rinsed
2 cups
6
green onions, chopped
6
75 ml
chopped fresh parsley
1/3 cup
12
whole dried apricots, quartered
12
175 ml
golden raisins
2/3 cup
1
onion, chopped
1
1
green pepper, chopped
1
7 ml
chopped fresh ginger
1 1/2 tsp
1 ml
each ground allspice, cinnamon, cumin, cayenne
1/4 tsp
.5 ml
ground nutmeg
1/8 tsp
500 ml
reduced sodium chicken broth, boiling
2 cups
2 ml
each salt and pepper to taste
1/2 tsp


Directions

PREHEAT oven to 350ºF(180ºC).

FRY chicken in oil over medium heat for 5 minutes.

IN a small pot, bring chicken broth to a boil.

USING oven-proof casserole, add lentils, green onions, 3 tbsp parlsey, apricots, raisins, and spices. Cook for 1 minute stirring throughout.

Place chicken over lentils and pour chicken juices in casserole. Add broth.

COVER and bake for 30 minutes. Uncover and bake an extra 20-30 minutes or until lentils are tender. Adjust seasonings.

SPRINKLE with remaining parsley and serve over rice, if desired.

Nutrition Facts

Based on a serving of 1/8 recipe

Energy: 367.9 calories
Protein: 27.9 g
Fat: 7.6 g
Saturated Fat: 1.24 g
Cholesterol: 47.6 mg
Carbohydrates: 50.6 g
17%
Fibre: 8 g
32%
Sodium: 176.3 mg
7%
Potassium: 977.5 mg
Vitamin C: 29.8 mg
50%
Folate: 241.2 mcg
110%
Calcium: 61.7 mg
6%
Iron: 6.5 mg
36%
Calories from Fat:
18.6%





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