Spiced Turkey Stew with Couscous

Just right for a chilly winter day, recharge your batteries with this warming, wholesome stew of lean turkey and vibrant red, antioxidant-rich vegetables, served with whole-grain couscous and sprinkled with fresh herbs.

Per serving: 433 cal / 6.6g fat / 0.8g sat fat / 55.5g carbs / 8.4g sugar / 9.1g fiber / 41.9g protein / 80mg sodium

Serves 4

Prep: 25 minutes

Cook: 25 minutes

1 tablespoon virgin olive oil

1 pound 2 ounces skinless and boneless turkey breasts, cut into ¾-inch pieces

1 onion, coarsely chopped

2 garlic cloves, finely chopped

1 red and 1 orange bell pepper, seeded and coarsely chopped

4 tomatoes (about 1 pound), coarsely chopped

1 teaspoon cumin seeds, coarsely crushed

1 teaspoon paprika

finely grated zest and juice of 1 lemon

salt and pepper, optional

To serve

1 cup whole-grain giant couscous

2 tablespoons coarsely chopped fresh flat-leaf parsley

2 tablespoons coarsely chopped fresh cilantro

1. Heat the oil in a large skillet over medium heat. Add the turkey, a few pieces at a time, then add the onion. Cook, stirring, for 5 minutes, or until the turkey has turned golden.

2. Add the garlic, red and orange bell peppers, and tomatoes, then stir in the cumin seeds and paprika. Add the lemon juice and season with salt and pepper, if using. Stir well, then cover and cook, stirring from time to time, for 20 minutes, or until the tomatoes have formed a thick sauce and the turkey is cooked through and the juices run clear with no sign of pink when a piece is cut in half.

3. Meanwhile, fill a saucepan halfway with water and bring to a boil. Add the couscous and cook according to the package directions, or until just tender. Transfer to a strainer and drain well.

4. Spoon the couscous onto plates and top with the turkey stew. Mix the parsley and cilantro with the lemon zest, then sprinkle over the stew and serve.