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
Ingredients
- 1¼ 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
- 1½ 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.
Leave a Reply