Lemon and Artichoke Tagine (Moroccan Stew)
2 tablespoons whole-wheat flour
12 ounces low-fat chicken substitute strips, such as Yves Veggie Chicken Tenders,
Lightlife Smart Menu Chik’n Strips, or Morningstar Farms Meal Starters Chik’n
1 large onion, sliced
6 cloves garlic, chopped
2 cups sliced mushrooms
1 large green or red bell pepper, cored, seeded, and cut into chunks
2 cups low-sodium vegetarian broth
1 tablespoon group coriander
1/2 tablespoon black pepper
1/4 teaspoon ground turmeric
1/4 teaspoon ground ginger
1/4 teaspoon paprika
1/4 teaspoon crushed red pepper
1 lemon, with peel, sliced and seeded
1 jar (7 ounces) marinated artichoke heart quarters, rinsed under hot water and drained
Salt to taste
Place the flour in a shallow dish and roll the chicken substitute strips to coat. Place the strips in a large, heavy, deep nonstick skillet or stir-fry pan over medium-high heat and cook until browned. Remove from the pan and set aside.
Add the onion and garlic to the skillet and steam-fry until soft, adding very small amounts of water as needed to prevent sticking and burning. (Or place in a microwaveable dish, cover, and microwave on high for 7 minutes.)
Add the strips, mushrooms, bell pepper, broth, coriander, parsley, black pepper, tumeric, ginger, paprika, and red pepper. Place the lemon slices on top of the stew, cover reduce the heat, and simmer for 30 minutes.
Remove and discard the lemon slices. Stir in the artichokes and cook just until heated. Season with salt and serve immediately.
MAKES 4 SERVINGS
Per serving: 165 calories, 20 g protein, 25 g carbohydrates, 3 g sugar, 1 g total fat, 3% calories from fat, 0 mg cholesterol, 10 g fiber, 584 mg sodium