MAKES 6 SERVINGS
A hearty skillet that showcases the flavors of the Middle East.
2 tablespoons olive oil
1 (3- to 4-pound) whole chicken, cut into 8 pieces
3 teaspoons Berbere or baharat spice blend
1 large onion, preferably Spanish, thinly sliced into half- moons
2 garlic cloves, minced
2 cups 1-inch cubes peeled butternut squash, or 1 (12-ounce) bag pre- cut squash
1 (15-ounce) can no- salt- added chickpeas, undrained
½ cup golden raisins
Hot cooked rice, for serving
In a 12-inch skillet, heat 1 tablespoon olive oil over medium- high heat. Sprinkle the chicken with 2 teaspoons of the Berbere spice. Add half the chicken to the skillet and cook until browned, 4 to 6 minutes per side. Transfer the chicken to a plate and repeat to brown the remaining chicken. Set aside.
In the same skillet, heat the remaining 1 tablespoon olive oil. Add the onion and cook, stirring, until softened, about 5 minutes. Add the remaining 1 teaspoon Berbere spice, the garlic, squash, chickpeas, and raisins and stir to combine. Return the chicken to skillet, pushing the pieces between the vegetables, and bring to a boil. Reduce the heat to maintain a simmer, cover tightly, and cook for 20 to 25 minutes, until the chicken is cooked through and an instant- read thermometer inserted into the thickest part registers 165ºF, and the squash is tender.
Serve over hot cooked rice.
by Marla Heller
From the New York Times bestselling author, this guide to healthy living features the latest science and research and a Mediterranean diet-inspired meal plan to make this the most healthy and effective DASH diet ever.
The DASH diet has been a staple of the dieting world, recommended by doctors, nutritionists, and crowned the US News and World Report's #1 best diet for 8 years in a row. But popular tastes and medical guidelines have evolved, and The Dash Diet Mediterranean Solution presents a new approach to the time tested diet program that highlights the benefits of whole foods.
Marla Heller, MS RD has overhauled the DASH plan to reflect the latest, cutting-edge research on hypertension, diabetes, depression, and other health issues that impact millions of Americans. Meal planning gets a new focus on unprocessed foods (less sugar free jello, more fresh fruits!), seafood options, and even a whole section examining vegan and vegetarian choices. Filled with four weeks of menus and tons of strategies and research, The Dash Diet Mediterranean Solution offers readers a new approach to their best health the DASH diet way.