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Saturday, February 28, 2015

[Healthy_Recipes_For_Diabetic_Friends] Moroccan Chicken with Brown Rice and Lemon Sauteed Spinach - 36g Carbs, 5g Fiber, 4.5g Sugars

Moroccan Chicken with Brown Rice and Lemon Sauteed Spinach - 36g Carbs, 5g Fiber, 4.5g Sugars

From: www.heart.org
Try this Simple Cooking with Heart special dish featuring the spices of Morocco!
Serves: 4

> Chicken
2 tsp paprika
1 tsp cumin
1 tsp ground ginger
1 tsp turmeric
1/2 tsp cinnamon
1/2 tsp pepper
4 boneless, skinless chicken breasts, all visible fat discarded
Tbsp extra virgin olive oil or canola oil, divided use
1 small onion, chopped
2 clove fresh, minced or sliced garlic OR
1 tsp jarred, minced
14.5 oz canned, diced, low-sodium tomatoes
1/2 cup water

   > Brown Rice
1 1/2 cups instant brown rice

   > Lemon Sautéed Spinach
1 Tbsp olive or canola oil
6 cups spinach, washed, dried
1/2 lemon OR
2 tsp jarred lemon juice

   > Chicken
In a small bowl mix paprika, cumin, ginger, turmeric, cinnamon and pepper.
Place the chicken a plate or pie dish, coat with spice mixture. Allow chicken to stand in spices for 1 hour or refrigerate overnight.
In a medium skillet, heat oil over medium-high heat. Add chicken and brown for 5 minutes.
Reduce heat to medium-low, add water, top with onions, tomato and garlic.
Cover and cook for 10 minutes then flip chicken and cook for 30 minutes more until chicken is cooked through.

   > Brown Rice
Prepare brown rice according to package instructions. Makes 4 servings

   > Lemon Sautéed Spinach
In a saucepan or skillet, heat oil over medium-high heat.
Add spinach, handfuls at a time, leaving enough room to stir. If all the spinach won?t fit in the pan let some wilt down and continue to add spinach until all leaves are wilted.
Remove from heat and squeeze lemon over spinach (or sprinkle juice from jar).

Serves: 4
Nutrition per Serving: 369 Calories, 11.5g Total Fat, 1.5g Saturated Fat, 0g Trans Fat, 2g Polyunsaturated Fat, 6.5g Monounsaturated Fat, 73mg Cholesterol, 190mg Sodium, 993mgPotassium, 36g Carbs, 5g Fiber, 4.5g Sugars, 30g Protein, 86mg Calcium