For Quick Meal, Try This Moroccan Dish

Moroccan Chicken and Chickpeas is an exotic, low-fat feast from the “skillet supper” school of cooking.

In a skillet supper, the meat, vegetables and seasonings are cooked together in a single pan to blend the flavors and minimize the cleanup. Though the list of ingredients may be long, preparation is a snap. All a harried cook must do is add the ingredients in the right order and dinner can be ready in 15 minutes.

Served with cooked couscous or rice, Moroccan chicken and chickpeas is a complete, nutritious meal that derives just 20 percent of calories from fat. The combination of vegetables and chickpeas (garbanzo beans) also makes the recipe an excellent source of dietary fiber.

This recipe makes a heaping helping, so there will be plenty of leftovers for lunches and other dinners.

Moroccan Chicken and Chickpea Saute

1 teaspoon ground cumin

1 teaspoon sugar

3/4 teaspoon salt

1/2 teaspoon turmeric

1/4 teaspoon allspice

1/4 teaspoon paprika

1/4 teaspoon white pepper

12 ounces boneless, skinless chicken breast, trimmed of all visible fat

2 teaspoons olive oil or canola oil

1 medium onion, chopped (about 1-1/2 cups)

1 small red bell pepper, cored, stemmed and chopped (about 1 cup)

2 cloves garlic, crushed

1 medium zucchini, cubed (about 1-1/2 cups)

1 cup mushrooms, stems removed and cut in half

1 (15-ounce) can chickpeas (garbanzo beans), drained

1 cup fat-free, low-sodium chicken broth

1/2 cup apple juice

1 tablespoon cornstarch mixed with 2 tablespoons water

4 cups cooked couscous or basmati rice

In a small container, combine the cumin, sugar, salt, turmeric, allspice, paprika and white pepper and set aside.

Cut the chicken into 1-inch cubes. Heat the oil in a 12-inch, nonstick skillet or wok. Add the chicken, onion, red pepper and garlic and saute over medium heat for 3 to 4 minutes. When the chicken is opaque, add the spice blend, zucchini, mushrooms and chickpeas. Stir and continue to cook for 1 to 2 minutes. Add the chicken broth and apple juice and reduce the heat to low. Cover and simmer for 15 minutes.

Stir the cornstarch mixture into the skillet or wok. Cook 30 seconds, or until the gravy has thickened slightly. Remove skillet from heat. Serve over hot couscous or rice.

Yield: 6 servings.

Nutrition information per serving, including couscous: 474 calories, 10.4 grams fat (20 percent fat calories), 30 grams protein, 66 grams carbohydrate, 48 milligrams cholesterol, 659 milligrams sodium.

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