Moroccan Lentil Stew with Cinnamon
Ingredients:
4 cups hot water
4 Bigelow®
Cinnamon Stick® Tea Bags
½ lb. dried brown lentils, rinsed well
2 tablespoons olive oil
1 medium onion, chopped
2 cloves garlic, chopped
3 lbs chicken, cut into bite-sized pieces
1 - 14.5 oz. can diced tomatoes in sauce
1 teaspoon salt
Freshly ground black pepper
½ cup dry roasted almonds, roughly chopped
3 tablespoon Italian flat leaf parsley, chopped
Yield: Serves 6
Instructions:
Combine four cups hot water and four Cinnamon Stick® tea bags and
allow to steep for approximately 5-7 minutes.
Add tea and lentils to a large stew pot. Bring to a boil, cover
and simmer for approximately 20 minutes, or until lentils are
tender. Remove to a large bowl and set aside.
In the same pot, add olive oil and saute onions and garlic until
softened. Add cut-up chicken and cook until cooked through and no
longer pink inside (about 10 minutes).
Add diced tomatoes and cooked lentils to the pan and heat
through. Season with salt and pepper.
Add chopped almonds and parsley and serve.
Nutritional Information:
| Nutritional
Information Per Serving |
Percent of Daily
Value |
| Calories |
496 |
|
25% |
| Protein |
60 |
grams |
121% |
| Carbohydrate |
29 |
grams |
10% |
| Total Fat |
14 |
grams |
22% |
| Alcohol |
0 |
grams |
| Cholesterol |
145 |
milligrams |
48% |
| Saturated Fat |
2 |
grams |
11% |
| Monounsaturated Fat |
7 |
grams |
| Polyunsaturated Fat |
2 |
grams |
| Trans Fatty Acid |
0.03 |
grams |
| Total Dietary Fiber |
13 |
grams |
53% |
| Total Sugar |
4 |
grams |
| Percentage of Calories
|
| Protein |
50% |
| Carbohydrate |
24% |
| Total Fat |
26% |
| Alcohol |
0% |
| Vitamins & Mineral
|
| Sodium |
723 |
milligrams |
30% |
| Potassium |
1049 |
milligrams |
30% |
| Vitamin A |
71 |
Retinol Equivalent |
13% |
| Vitamin C |
13 |
milligrams |
21% |
| Calcium |
83 |
milligrams |
8% |
| Iron |
4 |
milligrams |
23% |
| Vitamin D (ug) |
0.2 |
micrograms |
3% |
| Thiamin |
0.3 |
micrograms |
23% |
| Riboflavin |
0.3 |
milligrams |
20% |
| Niacin |
20 |
milligrams |
100% |
| Pyridoxine (Vitamin B6) |
2 |
milligrams |
77% |
| Folic Acid |
106 |
milligrams |
27% |
| Cobalamin (Vitamin B12) |
0.3 |
micrograms |
5% |
| Nutritional Recipe
Features |
| Sugar Free |
| High in Fiber |
| Gluten-free |
| Good Source of Potassium |
| Dairy Free |
| Soy Free |