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Categories:
cooking spray carrots sweet onion celery chicken breasts dried plums dried apricots golden raisins white balsamic vinegar flour white wine brown sugar garlic ground cumin ground ginger ground cinnamon cayenne salt water orange juice couscous
Viewed: 45 - Published at: 3 years agoIngredients
- Cooking spray
- 2 medium carrots, cut crosswise into 1/2-inch pieces
- 1 medium sweet onion, such as Vidalia, Maui, or Oso Sweet, halved lengthwise, thinly sliced lengthwise, and separated into half-rings
- 1 large rib of celery, chopped
- 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1 1/2- to 2-inch cubes
- 1/3 cup dried plums, coarsely chopped
- 1/3 cup dried apricots, coarsely chopped
- 1/3 cup golden raisins
- 1/3 cup white balsamic vinegar
- 2 tablespoons all-purpose flour
- 1 cup dry white wine (regular or nonalcoholic)
- 3 tablespoons firmly packed light brown sugar
- 3 medium garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground ginger
- 1 teaspoon ground cinnamon
- 1/4 teaspoon cayenne
- 1 15.5-ounce can no-salt-added cannellini beans, white kidney beans, or chickpeas, rinsed and drained
- 1/2 cup water
- 1/2 cup fresh orange juice
- 1 cup uncooked whole-wheat couscous
Method
- Lightly spray a 3 1/2- or 4-quart slow cooker with cooking spray.
- Put the carrots, onion, and celery in the slow cooker.
- Place the chicken cubes over the vegetables.
- Top with the dried plums, apricots, and raisins.
- Dont stir.
- In a medium bowl, whisk together the vinegar and flour until smooth.
- Gradually whisk in the wine.
- Whisk in the remaining chicken ingredients except the beans.
- Pour over the chicken mixture.
- Dont stir.
- Cook, covered, on low for 5 1/2 to 6 1/2 hours or on high for 2 1/2 to 3 hours, or until the chicken and vegetables are tender.
- Stir in the beans.
- Cook, covered, for 5 to 10 minutes (on either low or high), or until the beans are heated through.
- While the beans are heating, in a small saucepan, bring the water and orange juice just to a boil over high heat.
- Remove from the heat.
- Stir in the couscous.
- Let stand, covered, for 5 minutes.
- Fluff with a fork.
- Spoon onto plates.
- Ladle the chicken mixture over the couscous mixture.
- (Per serving)
- Calories: 450
- Total fat: 2.5g
- Saturated: 0.5g
- Trans: 0.0g
- Polyunsaturated: 0.5g
- Monounsaturated: 0.5g
- Cholesterol: 44mg
- Sodium: 108mg
- Carbohydrates: 76g
- Fiber: 11g
- Sugars: 27g
- Protein: 28g
- Calcium: 99mg
- Potassium: 833mg
- 3 starch
- 1 1/2 fruit
- 1 vegetable
- 2 1/2 very lean meat
