Moroccan Chicken Soup

Moroccan Chicken Soup
If you prefer less heat, just reduce the amount of cayenne pepper.

Servings: 4

• Cooking oil spray
• 1 onion, chopped
• 1 pound boneless, skinless chicken thighs (about 4), cut into 1 1/2-by-1/4-inch strips
• 1/4 teaspoon cayenne
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/4 teaspoon fresh-ground black pepper
• 1 sweet potato (about 1/2 pound), peeled and cut into 3/4-inch cubes
• 1 zucchini, quartered lengthwise and cut crosswise into 1-inch pieces
• 3/4 cup tomato sauce
• 1 quart water
• 2 cups canned fat-free chicken broth or defatted homemade stock
• 1/2 cup couscous
• 1/3 cup chopped fresh parsley

Cut chicken in strips and remove all visible fat.

Heat a large nonstick pot, sprayed with cooking oil spray over moderate heat. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes.
Increase the heat to moderately high. Add the chicken, cayenne, cumin, salt, and pepper to the pot. Cook, stirring occasionally, for 2 minutes. Add a little broth if necessary to keep pan from burning.

Stir in the sweet potato, zucchini, tomato puree, water, and broth. Bring to a boil. Reduce the heat and simmer, stirring occasionally, until the vegetables are tender, about 10 minutes.

Add the couscous to the soup. Simmer for 5 minutes, stirring occasionally. Remove the pot from the heat. Let the soup stand, covered, for 2 minutes; add the parsley and serve.

Per Serving: 245 Calories
3g Fat (10.8% calories from fat), 1g Saturated Fat
23g Protein
35g Carbohydrate
4g Dietary Fiber
54mg Cholesterol
870mg Sodium
Exchanges: 2 Grain (Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat.