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Moroccan Chicken with Brown Rice and Lemon Sautéed Spinach

An easy to fix meal that’s low in sodium and high in potassium

Karen Miller
Moroccan Chicken with Brown Rice and Lemon Sautéed Spinach
PHOTO: AMERICAN HEART ASSOCIATION

Moroccan Chicken

2 tsp. Paprika

1 tsp. cumin

1 tsp. ground ginger

1 tsp. turmeric

½ tsp. cinnamon

½ tsp. pepper

4 boneless, skinless chicken breasts, visible fat removed

1 Tbs. extra virgin olive or canola oil

1 small onion, chopped

2 cloves garlic, minced or sliced

1 14.5 oz. can crushed or diced low-sodium tomatoes

½ cup water

  1. In a small bowl mix paprika, cumin, ginger, turmeric, cinnamon and pepper.
  2. Place the chicken on a plate or pie dish; coat with spice mixture. Allow chicken to stand in spices for 1 hour or refrigerate overnight.
  3. In a medium skillet, heat oil over medium-high heat. Add chicken and brown for 5 minutes.
  4. Reduce heat to medium-low, add water, top with onions, tomato and garlic.
  5. Cover and cook for 10 minutes then flip chicken and cook for 30 minutes more until chicken is cooked through.

 

NUTRITION FACTS

(Per serving): 4 servings
About $4.21 per serving

  • Calories: 369
  • Total fat: 11.5 g
  • Saturated fat: 1.5 g
  • Trans Fat: 0.0 g
  • Polyunsaturated Fat: 2.0 g
  • Monounsaturated Fat: 6.5 g
  • Cholesterol: 73 mg
  • Sodium: 190 mg
  • Carbohydrates: 36 g
  • Dietary Fiber: 5 g
  • Added Sugars: 0 g
  • Protein: 30 g
  • Potassium: 993 mg
  • Calcium: 86 mg

Brown Rice

1½ cups of instant brown rice

  1. Prepare brown rice according to package instructions. Makes 4 servings.

 

Lemon Sautéed Spinach

1 Tbs. olive or canola oil

6 cups of spinach, washed and dried

½ lemon or 2 tsp. bottled lemon juice

  1. In a saucepan or skillet, heat oil over medium-high heat.
  2. Add spinach, handfuls at a time, leaving enough room to stir. If all the spinach won’t fit in the pan let some wilt down and continue to add spinach until all leaves are wilted.
  3. Remove from heat and squeeze lemon over spinach (or sprinkle juice from bottle).

 

Source: American Heart Association’s Simple Cooking with Heart Program, heart.org/simplecooking

 

www.massgeneral.org/equity-and-inclusion

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