17 Mar National Nutrition Month Day 17: Mediterranean Diet Cookbook For Dummies
For day 17 of National Nutrition Month I needed to add a fabulous Dummies book into my sister-in-law to be’s collection. Mediterranean Diet Cookbook for Dummies is filled with 160 delicious, healthy recipes inspired by the cuisines of Greece, Italian, Morocco, and Spain. Gena (my future sister-in-law) is from a huge Greek family so this cookbook is a natural fit into her collection. Authors Meri Raffetto, RD and Wendy Jo Peterson, MS, RD were kind enough to share a delicious chicken stew recipe from their cookbook.
Chicken Stew with Chickpeas and Plum Tomatoes
Prep time: 12 min
Cook Time: 1 hour and 30 minutes
Yield: 6 servings
2 tablespoons olive oil
4 chicken thighs
1 small onion, chopped
1 celery stalk, chopped
½ teaspoon cinnamon
¼ teaspoon ginger
1 teaspoon turmeric
1 teaspoon black pepper
½ teaspoon salt
1 (14.5oz) can chickpeas, drained
1 large can (28oz) plum tomatoes
4 cups low-sodium chicken stock
¼ cup red lentils
½ cup long grain rice
¼ cup lemon juice
½ cup cilantro, chopped
1 In a large stock pot, heat the olive oil over medium high heat. Add the chicken thighs and cook for 3 minutes on each side. Add the onion, celery, spices, and chickpeas and cook for 3 minutes to heat spices.
2 Pour in the tomatoes and chicken stock and then add in the lentils and rice. Bring the mixture to a boil over medium high heat, cover and reduce the heat to low and simmer for 1 hour and 15 minutes.
3 Stir in the lemon juice and divide stew into 6 bowls. Garnish each bowl with 2 tablespoons of chopped cilantro and serve.
Nutrition information per serving: Calories 346 (From Fat 82); Fat 9g (Saturated 2g); Cholesterol 38mg; Sodium 721mg; Carbohydrate 47g (Dietary Fiber 6g); Protein 22g.
Recipe from the Mediterranean Diet Cookbook for Dummies ®, Wiley Publishing, Nov. 2011. Photo courtesy of Candice Lovejoy.