Moroccan Chicken & Pear Stew

Pears give this savory dinner a slight sweetness.

Moroccan Chicken & Pear Stew

Pears give this savory dinner a slight sweetness.
This recipe also meets K-12 requirements for federally reimbursable meal programs. For the larger recipes, visit https://eatcannedpears.com/k-12-schools
Print Recipe
CourseMain Course
CuisineMoroccan
Servings8
Calories317kcal

Ingredients

  • pound Chicken thighs boneless, skinless
  • 2 tablespoons Vegetable oil
  • ½ teaspoon Black pepper
  • 1 Onion sliced
  • 1 cup Carrots sliced
  • 3 tablespoons Whole wheat flour
  • 2 teaspoons Curry powder
  • 2 cups Chicken broth, low sodium low sodium
  • 15 ounces Canned beans, low or no sodium any variety, low sodium
  • 15 ounces Canned pears, no sugar added drained and diced
  • cups Mixed vegetables Canned or Fresh

Instructions

  • Wash hands with soap and water.
  • Cut each chicken thigh into 3 or 4 pieces and set aside.
  • Heat a large skillet over medium heat, then add the oil.
  • When the oil is hot, add the chicken and brown on all sides, about 6 to 8 minutes.
  • Remove the browned chicken pieces from the pan and place on a plate then, season with pepper.
  • Lower the heat to medium. Add the onions and carrots to the pan and cook until the onion begins to soften, about 5 minutes.
  • Stir in the flour and curry powder then add the chicken broth and bring to a simmer.
  • Stir while cooking until the mixture begins to thicken. Add the browned chicken back to the pan with the beans and pears.
  • Simmer over low heat for 15 minutes, or until the chicken is tender and reaches an internal temperature of 165°F with a thermometer.
  • Add the veggies and lemon juice and cook 5 minutes more.

Notes

Serve hot with cooked brown rice
Nutrition Facts
Moroccan Chicken & Pear Stew
Serving Size
 
1 serving
Amount per 1 Serving
Calories
317
% Daily Value*
Fat
 
17
g
26
%
Saturated Fat
 
4
g
25
%
Trans Fat
 
1
g
Cholesterol
 
69
mg
23
%
Sodium
 
249
mg
11
%
Carbohydrates
 
26
g
9
%
Fiber
 
7
g
29
%
Sugar
 
7
g
8
%
Protein
 
17
g
34
%
Vitamin D
 
1
µg
7
%
Calcium
 
52
mg
5
%
Iron
 
2
mg
11
%
Potassium
 
497
mg
14
%
* Percent Daily Values are based on a 2000 calorie diet.

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