Moroccan Stew:
ChefMD® Healthy Recipe
Aired on Lifetime Television
July 20 and September 7, 2008
Show 516
Download Recipe PDF
Food as MedicineSM Tip: Cooking sweet potato increases beneficial plant chemicals called phenols.
Culinary Taste Tip: Golden raisins add sweetness to this dish without the harmful effects of sugar to your teeth and gums. In fact, a chemical in the raisins actually kills bacteria-causing cavities.
Culinary Technique Tip: A pouch of pre-cooked rice saves time in the kitchen.
Moroccan Vegetable Stew with Cinnamon and Turmeric
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Calories: 329 per serving (12% from fat)
Ingredients
2 cups vegetable broth
1 pound sweet potatoes, scrubbed, cut into ¾-inch chunks
1 yellow bell pepper, seeded, cored and cut into ½-inch chunks
1 (14.5 oz.) can organic fire roasted diced tomatoes, such as Muir Glen brand, undrained
1/3 cup golden or dark seedless raisins
1 Serrano chili pepper, seeded, minced
1 teaspoon each: turmeric, ground cumin, smoked paprika
¼ teaspoon ground cinnamon
1 (8.8 or 10.5 oz.) pouch fully cooked brown rice, heated
¼ cup each: sliced unblanched almonds, toasted and chopped cilantro
Preparation
Combine broth and sweet potatoes in a large saucepan. Cover and bring to a boil over high heat. Reduce heat to medium and simmer 5 minutes. Stir in bell pepper, tomatoes, raisins, chili pepper, turmeric, cumin, paprika and cinnamon. Simmer uncovered 16 to 18 minutes or until vegetables are tender, stirring occasionally.
Ladle stew over rice and top with almonds and cilantro.
Substitution
For a milder flavor, substitute a jalapeno chili pepper for the Serrano. Mint leaves may replace the cilantro.
Tip
Look for pouches of brown rice such as Uncle Ben's or Trader Joe's brands in the grain section of the supermarket.
Nutritional Analysis:
Total fat (g): 4.5; Fat calories (kc): 40; Cholesterol (mg): 0; Trans fatty acids (g): 0; Saturated fat (g): 0.5; Polyunsaturated fat (g): 1.1; Monounsaturated fat (g): 2.3; Fiber (g): 9.3; Carbohydrates (g): 65; Sugar (g): 22; Protein (g): 7.8; Sodium (mg): 531; Calcium (mg): 87.