This Moroccan chicken is exotic and heart-friendly

Up your soluble fibre, iron and vitamin E intake with this delicious Moroccan chicken. The Middle-Eastern spices give it a bit of a kick, while the couscous adds a healthy grain that's good for your heart.

Chicken:

• 500 g (1 lb) skinless, boneless chicken breasts
• 15 ml (1 tbsp) olive oil
• 1 large onion, finely chopped
• 2 garlic cloves, finely chopped
• 5 ml (1 tsp) ground cumin
• 5 ml (1 tsp) ground coriander
• 1 cinnamon stick
• 2 large zucchinis, halved lengthwise and sliced
• 1 can (400 g/14 oz) diced tomatoes
• 250 ml (1 c) reduced-sodium vegetable broth
• 125 g (1/2 lb) sugar snap peas
• 1 can (425 g/15 oz) chickpeas, drained and rinsed

Couscous:

• 250 g (1 c) couscous
• 15 ml (1 tbsp) olive oil
• 375 ml (1 1/2 c) boiling water
• 10 ml (2 tsp) butter
• Salt and pepper to taste
• Chopped fresh cilantro to garnish

Preparation and cooking time: 30 minutes. Serves 4.

1. Cut the chicken on the diagonal into strips about 1-centimetre (1/2-inch) thick. Heat 15 millilitres (1 tablespoon) oil in a wok or heavy skillet. Add the chicken, onion and garlic, and cook over a medium-high heat. Stir constantly, until the chicken turns white with golden brown flecks, about 2 minutes.
2. Reduce the heat to low and add the cumin, coriander and cinnamon stick. Cook, stirring constantly, for 1 minute. Add the zucchini and stir well, then add the tomatoes with their juice and the broth. Cook for 5 minutes, stirring occasionally.
3. Meanwhile, put the couscous in a pot and pour over the boiling water. Add 15 millilitres (1 tablespoon) oil. Stir well, cover and leave to soak, off the heat, for 5 minutes.
4. Add the sugar snap peas and chickpeas to the chicken mixture. Cook for a further 5 minutes, stirring frequently.
5. Stir the butter into the couscous and cook over a moderate heat for 3 minutes, fluffing up with a fork to separate the grains. Pile the couscous onto a serving platter. Spoon the chicken on top and garnish with chopped cilantro. Serve hot.

You can turn this recipe into a shrimp and bean couscous fairly easily. Here's how:

1. Replace the chicken with 500 grams (1 pound) cooked peeled and deveined shrimp (thawed if frozen). Replace the chickpeas with canned black-eyed peas.
2. In Step 1, cook the onion and garlic in the oil for 2 minutes. In Step 2, omit the zucchini.
3. In Step 4, add the shrimp and black-eyed peas. Instead of sugar snap peas, add 125 grams (1/2 pound) frozen peas, thawed.

Each serving provides:

• 600 Calories (110 Calories from Fat)
• 12 g Fat (3 g Saturated Fat and 0 g Trans Fat)
• 43 g Protein
• 80 g Carbs
• 14 g Fibre
• 650 mg Sodium
• 36 mg Vitamin C
• 141 mg Magnesium
• 1300 mg Potassium
• 181 mg Calcium

Aromatic cumin, coriander and cinnamon give these chicken breasts a Mediterranean flavour, and serving them with chickpeas further enhances the ethnic theme. Zucchini and sugar snap peas add colour, flavour and all the benefits of fresh vegetables.