Slow Cooked Chicken Tangine with Butternut Squash

Days I’m out of the house until 7 pm are rare, but when they do occur, I am usually hungry when I walk through the door and want something to eat right away. It’s tempting to  do what I did in my twenties, pour dinner from a cereal box  and call it a day. Now that I’m older, I like to think I’m wiser. Call it what you want, but  I’m a bit of a stickler for adhering to a schedule of protein intake to maintain my hard earned muscle, stay energized and NOT feel any older than I am! What’s my schedule?  Taking in 25-30 grams of high quality protein at each meal and paying attention to the interaction between protein and exercise (more on that in another post, I promise).

In case you’ve missed it, here’s one of my breakfasts, a savoy Dutch pancake.  And one of my lunches, a 5 minute citrus salad. Today’s post showcases one of my dinners. This slow cooked chicken tangine is prepped early in the day and put into a slow cooker. Vegetables are added in  during the last 30 to 60 minutes to keep from over cooking.   I love it because it packs in the necessary protein (key for my optimal health), and it’s savory good.
 Slow Cooked Chicken Tangine with Butternut SquashWhat do you think of when you think cinnamon?  I think of toast and lattes. But after making this savory slow cooked chicken tangine, seasoned with cinnamon, I’m seeing it from a different  perspective.
Slow  Cooked Chicken Tangine with Butternut Squash

Slow Cooked Chicken Tangine with Butternut Squash

Slow Cooked Chicken Tangine with Butternut Squash

Serves 4     adjust servings


Ingredients

(4 servings)

  • 2 teaspoons paprika
  • 1 teaspoon ground cinnamon
  • 3/4 teaspoon sea salt
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon freshly ground pepper
  • 1 pound boneless, skinless chicken thighs, trimmed of fat
  • 1/4 cup low sodium chicken broth
  • 1 14.5 oz can diced tomatoes
  • 1 Tablespoon olive oil
  • 4 shallots, quatered
  • 4 garlic cloves, chopped
  • 3 cups cubed and peeled butternut squash
  • 1/2 cup dried apricots, chopped

Instructions

  1. 1. Combine first six ingredients in a medium bowl. Add chicken thighs and toss to coat evenly.
  2. 2. Add tomatoes and chicken broth to slow cooker. Top with seasoned chicken thighs. Cover slow cooker and set to high for 4 hours.
  3. 3. After 3 1/2  hours, stir contents in the slow cooker briefly and return lid. Add olive oil to a saute pan and cook shallots with garlic for about 5 minutes or until just turning brown. Add to slow cooker along with butternut squash, and dried apricots. Replace lid and continue to cook until vegetables are tender, about 20 to 30 minutes.
  4. 4. After cooking time is complete, place in a large casserole or other serving dish and sprinkle with cilantro. Serve immediately with tricolored couscous.

by

Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 326kcal Calories from fat 80
% Daily Value
Total Fat 9g 14%
Saturated Fat 2g 10%
Transfat 0g
Cholesterol 107mg 36%
Sodium 495mg 21%
Carbohydrate 39g 13%
Dietary Fiber 8g 32%
Sugars 18g
Protein 27g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g

Care Package for Coeds

My pumpkin is now living in a dorm. She and her roommate have taken lots of  pride in the room they decorated by themselves and now call their own. Just this week she agreed I could come on campus for a visit and tour. So I did what Moms all across the country do for their college kids… make a care package! Today’s post is about what I put in my care package for Sydney and Emily. Fortunately for me, campus is only 3 miles away so I can don’t have to worry about mailing perishables.  I just focused on some healthy foods the girls could snack on in their room or eat on the run.   Here is a picture of my basket and a brief description of what I  included.

Care Package for Coeds

Refrigerator Pickles: If you read my blog regularly you’ll recall I  just posted the recipe for these on my last Recipe Redux! They are sweet, crisp and crunchy and make a great light snack when you’re craving something sweet.

Fruit: Yea, it’s a no brainer.  I have included bananas and green apples because they are both easy to store and easy to grab on the way out to class. They offer a  healthy contribution of nutrients,  are around 100 calories each  and are a great source of antioxidants including vitamin A and C.

Protein Powder: If  your college student has a a choice between sleep and breakfast what will he/she choose? Yep, unfortunately the choice of sleep leaves many skipping breakfast. A scoop of protein powder can easily be mixed into a beverage including coffee (hot or iced) and gulped up on  the way to class. Spreading protein intake throughout the day (vs loading up at one meal) is important in allowing the body to effectively build muscle and other proteins. It’s also helpful to your student who is  aiming to lose weight or maintain a healthy weight. Protein increases satiety and including about 20 grams in the morning possibly reduces caloric intake for the rest of the day. I prefer biPro whey protein because it is unflavored (you can pick the flavor) it is sugar free, carbohydrate free and lactose free. It is also NSF certified for sport. Very important for NCAA athletes.

Greek Yogurt: I wish this was around when I was in college! Back in the day, on the campus of the University of Delaware, I ate many  containers of regular yogurt. Both styles of yogurt have health benefits including  live bacteria cultures (good for your gut), protein, calcium, riboflavin, vitamin B-12, phosphorous and potassium. But a container of Greek yogurt packs in twice the protein for the same size container of regular yogurt, making it a smart choice in between classes when you don’t have time for a meal. I’ve tucked two of my daughter’s favorites for snacking in this basket: Chobani bites (mint with dark chocolate chips), and the Chobani champions that don’t even require a spoon!

After you stock your kids dorm, stash a few of these healthy snacks in your own pantry and refrigerator for the busy and sleep deprived undergrad in all of us! Have a terrific week!

How do you( or your kids) stock a dorm room? 

Disclosure: Chobani and biPro both sent me complimentary samples of their  products. I was not expected to post a review, nor am I  being compensated for doing so. Opinions are honest and my own.

 
Social media & sharing icons powered by UltimatelySocial