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Green Day Quorn Chicken Tangine with couscous


Slimming tortoise :o)
S: 13st8.0lb C: 12st12.4lb G: 11st0lb BMI: 30 Loss: 0st9.6lb(5.05%)
This is an veggie adaptation of perhaps my favourite Lebanese dish.

Makes 4 generous servings
Free on Green or EE if using HExB for dried fruit and pine nuts
14 syns whole recipe = 3.5 syns per portion on Red or if not using HExB

1 pack of Quorn chicken style pieces
1 large onion (red or white), finely chopped
1 green or yellow bell pepper, chopped
1 red pointed or bell pepper, chopped
1 tin of chick peas, drained and rinsed
250ml passatta
1 heaped tsp cumin
1 heaped tsp coriander powder
1 level tsp cardamom powder (or about 6 pods)
1 level dessert spoon coriander seeds
1 level dessert spoon cumin seeds
1 level dessert spoon fennel seeds
1 vegetable stock cube
35g ready to eat apricots, chopped
42g ready to eat prunes, chopped
A generous handful of chopped fresh coriander or flat leaf parsley (you can used dried if you don't have any)
1 level tbsp pine nuts
Fry Light

Make up the vegetable stock cube in 1 pint of boiling water and put to one side.

Dry roast the pine nuts in a small frying pan and out to one side.

Spray a heavy bottomed pan with Fry Light and brown the chicken pieces.

Add all the spices and a little water to make a paste to coat the chicken pieces and fry for a couple of minutes.

Add the peppers, onion, and dried fruit, top up with the vegetable stock until it just covers the main ingredients.

Put the lid on the pan, and leave to simmer gently for 15 minutes, stirring occasionally and topping up with more stock or water if it looks like it going to dry out. After 15 minutes you should have thick “gravy” coating the main ingredients.

Add the passatta and chick peas, stir well and simmer for a further few minutes.

Remove from the heat, stir in the coriander/parsley, sprinkle over the pine nuts and serve with couscous or rice, a green salad and SW syn-free riatta dip.

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