Healthy Recipes …Simplify Your Life By Cooking with Ontario Fresh Food! Are you looking for tasty new recipes to add to your family’s menu? The Healthy Living web site contains a selection of easy-to-prepare and affordable solutions for cooking healthy meals for both you and your family.

Section Menu

Other Healthy Recipes




Find More Recipes

More Healthy Recipes


Moroccan Chicken With Apples

Tender chicken pieces are lightly seasoned and quickly poached with apples in chicken broth. Don't peel the apples, the red skin provides colour and fibre. Serve with cooked rice or couscous and sliced cucumbers and tomatoes.

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Serves 4

Ingredients:

City of London Bike & Walk Map

4

skinless boneless chicken breasts (about 1lb/500g)

1 tsp (5 mL)

ground cumin

1/2 tsp (2 mL)

chili powder

1/4 tsp (1 mL)

cinnamon

Pinch

each salt and pepper

2

Ontario Apples

3 tbsp (50 mL)

lemon juice

1 tsp (5 mL)

cornstarch

2 tsp (10 mL)

vegetable oil

1

Ontario Onion, chopped

1

clove garlic, minced

1 tbsp (15 mL)

minced fresh gingerroot

3/4 cup (175 mL)

undiluted canned low-salt chicken broth

2 tbsp (25 mL)

chopped fresh parsley

Directions:

Trim excess fat from chicken breasts. Combine cumin, chili powder, cinnamon, salt and pepper; spread evenly on chicken breasts. Set aside. Core and slice apples into thin wedges; toss in lemon juice. Set aside. In small bowl, combine cornstarch and 2 tsp (10 mL) cold water; set aside.

Heat oil in large nonstick skillet over high heat. Add onion, garlic and ginger; stir-fry until onions are slightly softened, about 3 minutes.

Add chicken breasts; brown lightly on both sides. Pour broth over chicken and bring to a boil; reduce heat and simmer, covered, until chicken is almost cooked, about 4 minutes.

Add apples and lemon juice to chicken, cover and cook until apples are tender but not mushy and chicken is no longer pink inside, about 2 minutes. With slotted spoon, remove chicken and apples to warm plates. Stir cornstarch mixture and stir into liquid in pan; cook over high heat until slightly thickened, about 1 minute. Pour over chicken. Sprinkle with parsley.

To prepare Couscous for 4. Bring 1-1/2 cups (375 mL) water or chicken broth to a boil. Stir in 1 cup (250 mL) instant couscous, cover and let stand 5 minutes. Fluff with a fork and season to taste with salt and pepper.

Acknowledgement

Recipe generously provided by Foodland Ontario.
Please visit www.foodlandontario.ca to access their Availability Guide and look for additional seasonal recipes.Foodland Ontario logo

Twitter

Nutrition Facts Table

Nutrition Facts

Serving Size (304g)
Servings Per Container: 4
Amount Per Serving
Calories 230 Calories from Fat 60
 
% Daily Value*
Total Fat  6g
9%
Saturated Fat  1g
5%
Trans Fat  0g
Cholesterol  50mg
17%
Sodium  630mg
26%
Total Carbohydrate  27g
9%
Dietary Fiber  4g
16%
Sugars  10g
Protein  20g
Vitamin A 2% Vitamin C 15%
Calcium 0% Iron 2%
   
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
  Calories: 2,000 2,500
Total Fat less than 65g 80g
Saturated Fat less than 20g 25g
Cholesterol less than 300mg 300mg
Sodium less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
Calories per gram:  
Fat 9    Carbohydrate 4    Protein 4
   

Last Reviewed Aug 2011