Preparation time: 10 minutes plus overnight marinating
Total time: 1 to 1½ hours
Makes 4 servings
Rich warm spices and sweet dried fruit make this Moroccan stew an instant favorite. Once you’ve prepped the ingredients, it’s only a matter of letting it cook. A slow cooker makes for even easier prep. Leave in the morning and come home to the sweet and savory aromas of dinner ready to eat.
• 1 recipe Moroccan Sauce (here)
• 1½ pounds boneless, skinless chicken thighs, cut into 1-inch cubes or slices
• 1 to 2 tablespoons extra-virgin olive oil
• 1 medium onion, diced
• 2 medium carrots, cut into chunks (about 1 cup)
• 1 small sweet potato or ½ small winter squash (kabocha, butternut, buttercup, etc.; peeled), cut into 1-inch pieces (about 1½ cups)
• 6 dried apricots, whole or diced, or 4 fresh apricots, quartered and pitted
• ¼ cup water
• ¼ teaspoon salt
Place the sauce in a large zip-top bag, add the chicken, seal the bag, and massage to completely coat the chicken with the sauce. Place it in the refrigerator to marinate for at least 1 hour and up to overnight (or cook it immediately if you have less time).
Heat the olive oil in a Dutch oven or stovetop-safe slow cooker insert over medium heat, or in a slow cooker on the sauté setting. Add the onion and cook, stirring, until translucent, 3 to 5 minutes.
Stir in the chicken and sauce from the bag, carrots, sweet potatoes, apricots, water, and salt. Cook, stirring, for 5 to 7 minutes. Reduce the heat to low, or transfer the ingredients or the slow-cooker insert to the slow cooker. Cover and simmer for at least 30 minutes or up to 1½ hours on the stovetop (longer, slow cooking creates a more savory dish) or cook on low in a slow cooker for up to 8 hours or according to the manufacturer’s instructions. If desired, remove the lid for the last 15 to 30 minutes to thicken the sauce.
Serve hot. (See photo insert here.)
Calories: 459
Carbohydrate: 22 g
Protein: 37 g
Fat: 26 g
Vegetarian version: Substitute 1½ pounds extra-firm tofu, drained, pressed with an absorbent towel, and crumbled, and increase the salt to taste, or 1 recipe Basic Seitan (here) plus 2 additional tablespoons olive oil, for the chicken.
Phase 2 Meal: Serve over Cauliflower Couscous (here) or ¼ cup Cooked Quinoa (here), with a side of salad greens and chopped raw vegetables tossed with 1 to 2 teaspoons Greek Dressing (here). For Dessert: 1 small apple, cored, sliced, and drizzled with ½ teaspoon honey and sprinkled with ground cinnamon and ground cardamom.
Calories: 658; Carbohydrate: 34%; Protein: 24%; Fat: 42%
Phase 3 Meal: Serve over ½ cup cooked regular or whole wheat couscous, with a side of salad greens and chopped raw vegetables tossed with 1 to 2 teaspoons Greek Dressing (here). For Dessert: ½ medium apple, cored and sliced, drizzled with ½ teaspoon honey and sprinkled with ground cinnamon and ground cardamom.
Calories: 669; Carbohydrate: 36%; Protein: 24%; Fat: 40%