Recipe: Chicken Marrakesh

Chicken Marrakesh
From the American Institute for Cancer Research

FAT ISN'T THE ONLY SOURCE OF FLAVOR
The secret weapons to tasty low-fat cooking are herbs and spices.

Just cutting fat, salt, or sugar from a recipe isn't the solution to eating happily as well as healthfully. Salt, fat and sugar provide flavor and, when they're left out, the taste suffers. So if you take something out, you have to put something else in.

Enter herbs and spices. Herbs are especially effective in giving any food more depth and complexity, especially if they are fresh. A general rule of thumb for using fresh herbs is to double the amount a recipe calls for of the dried form.

Herbs and spices not only boost the flavor and richness of any dish, they provide great health benefits. They are rich in powerful phytochemicals, natural substances that can protect against a wide range of cancers, heart disease and other chronic illnesses.

Turmeric, for example, gets its yellow color from curcumin, which in cell studies slowed the proliferation of prostate cancer cells. Other studies show protection against cancers of the colon, skin and mouth. Researchers also believe turmeric may be protective against heart disease and Alzheimer's.

Turmeric is one of the spices that give the following classic Moorish dish an exotic color and subtle flavor.

1 Tbsp. cumin powder
1 Tbsp. cinnamon
1/2 tsp. allspice
1/8 tsp. turmeric
Salt and freshly ground black pepper
Canola oil spray
4 skinless, boneless chicken breast halves, cut into 1-inch pieces
1 garlic clove, finely chopped
1 medium onion, coarsely chopped
1 lb. mushrooms, sliced
1 1/2 cups non-fat, reduced-sodium chicken broth
1 cup brown rice
1/2 cup orange juice
1/2 cup dried apricots, cut into slivers
1 Tbsp. orange peel
1 cup frozen peas
2 Tbsp. fresh mint, chopped
2 Tbsp. fresh cilantro chopped

In a medium bowl, combine cumin, cinnamon, allspice and turmeric. Sprinkle chicken lightly with salt and pepper, then stir into spice mixture until surfaces are evenly covered with spices. Refrigerate for 30 minutes.

Spray a large, deep skillet or a Dutch oven with vegetable cooking spray and heat over medium-high heat. Add chicken and garlic. Cook, turning until browned. Transfer chicken to a plate.

In the same skillet, saut onion and mushrooms until tender, about 10 minutes. Return chicken to the skillet. Add broth, rice, orange juice, apricots and orange peel. Cover and simmer until rice and chicken are tender and broth is absorbed, about 45 minutes. (Add more broth if mixture becomes too dry.) Add peas and cook 5 minutes more. Stir in mint and cilantro.

Makes 6 servings.

Per serving: 271 calories, 2 g. total fat (less than 1 g. saturated fat), 43 g. carbohydrate, 21 g. protein, 5 g. dietary fiber, 218 mg. sodium.