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Chicken Stew with Carrots, Chickpeas, and Raisins
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- cook: 0 hr
- total: 0 hr
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An ovenproof bag is used to cook skinless chicken thighs and keep them moist; the stew is served over couscous.
Ingredients
- 2 pounds skinless, bone-in chicken thighs
- 1 box (5.8 ounces) couscous
- 1 tablespoon all-purpose flour
- 1 can (14 ounces) low-sodium chicken broth
- 1 cup drained canned chickpeas, rinsed
- 3 carrots, peeled and coarsely chopped
- 1/2 cup raisins
- 1 small onion, chopped
- 2 garlic cloves, minced
- 2 tablespoons finely chopped peeled fresh ginger
- 4 to 5 sprigs fresh thyme
- 1 tablespoon Dijon mustard
- 1 teaspoon finely grated lemon zest
- 1/2 teaspoon coarse salt
Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 491 % Daily Value *
- Total Fat: 15 g 22.7%
- Saturated Fat: 3 g 14.83%
- Trans Fat: 0 g %
- Cholesterol: 56 mg 18.8%
- Sodium: 840 mg 35%
- Calcium: 136 mg 13.56%
- Potassium: 628 mg 17.95%
- Magnesium: 0 mg 0%
- Iron: 3 mg 17.11%
- Zinc: 0 mg 0%
- Total Carbohydrate: 59 g %
- Dietary Fiber: 7 g 26.58%
- Sugar: 13 g
- Protein: 29 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 2 g
- Vitamin A 74.02%
- Vitamin C 38.66%
- Vitamin D 0.83%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat2
- Exchange - Fruit1
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch2
- Exchange - Vegetables3
- Exchange - Lean Meat3
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total1 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total3 oz-eq