Chicken Tagine with Lemon and Olives

Dairy Free
Health score
18%
Chicken Tagine with Lemon and Olives
45 min.
6
334kcal

Suggestions


Welcome to a culinary journey that captures the vibrant essence of Moroccan cuisine! This Chicken Tagine with Lemon and Olives is a delightful dish that promises an explosion of flavors while being completely dairy-free. It's perfect for lunch, dinner, or a special gathering with friends and family—serving up to six hungry souls!

Imagine succulent chicken thighs marinated in zesty lemon juice and fragrant spices, then slow-cooked to tender perfection with green olives and a hint of cinnamon. Each bite is a harmony of savory and tangy, brought together by the astonishingly aromatic blend of ginger, garlic, and turmeric. The beauty of this dish lies not only in its enticing flavors but also in the ease of preparation—ready in just 45 minutes!

Not only is this recipe a feast for your taste buds, but it also offers a nutritious option, boasting just 334 calories per serving. It’s the ideal choice for those looking to indulge without compromising their dietary goals. The fresh herbs add a burst of color and health benefits, rounding out this gorgeous meal. So, gather your ingredients, dust off your frying pan, and get ready to impress your loved ones with this splendid Chicken Tagine that will transport you straight to the sun-kissed shores of the Mediterranean!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • stick cinnamon (3-inch)
  • cup less-sodium chicken broth fat-free
  • ounce flour all-purpose
  • tablespoons cilantro leaves fresh chopped
  • teaspoon ginger fresh minced peeled
  •  garlic cloves minced
  • 0.3 cup olives green pitted halved ( 12)
  • 0.1 teaspoon ground pepper red
  • 0.3 teaspoon ground turmeric 
  • tablespoons juice of lemon fresh
  • teaspoons lemon rind grated
  • teaspoons olive oil 
  • cups onion chopped ( 2 medium)
  • 0.5 teaspoon salt 
  • 12  chicken thighs boneless skinless

Equipment

  • frying pan
  • paper towels
  • ziploc bags

Directions

  1. Combine juice and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 30 minutes.
  2. Remove chicken from bag; discard marinade.
  3. Pat chicken dry with paper towels. Dredge in flour; sprinkle with salt, black pepper, turmeric, and red pepper.
  4. Heat olive oil in a large nonstick skillet with high sides over medium-high heat.
  5. Add half of chicken; cook for 3 minutes on each side or until lightly browned.
  6. Remove from pan. Repeat procedure with remaining chicken.
  7. Add onion, ginger, and garlic to pan; saut 5 minutes or until tender. Return chicken to pan.
  8. Add broth, olives, rind, and cinnamon stick; bring to a boil. Cover, reduce heat, and simmer 1 hour or until chicken is tender. Discard the cinnamon stick; stir in cilantro.
  9. Wine note: The fresh lemon and fruity olive oil lend this dish bright Mediterranean flavor, which calls for a high-acid white wine. However, the aromatic spices deserve a wine that's equally exotic. Try Moschofilero Boutari 2005 ($15), a widely available Greek wine that's made from the Moschofilero (mo-sko-feel-er-o) grape. It has a bold fragrance of citrus, melon, white flowers, and spice along with a nice balance of sweetness and grapefruit flavors. -Jeffery Lindenmuth

Nutrition Facts

Calories334kcal
Protein55.14%
Fat32.24%
Carbs12.62%

Properties

Glycemic Index
42.17
Glycemic Load
3.83
Inflammation Score
-7
Nutrition Score
20.867391607036%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
2.67mg
Kaempferol
0.35mg
Myricetin
0.03mg
Quercetin
10.93mg

Nutrients percent of daily need

Calories:334.21kcal
16.71%
Fat:11.69g
17.99%
Saturated Fat:2.67g
16.67%
Carbohydrates:10.3g
3.43%
Net Carbohydrates:8.61g
3.13%
Sugar:2.55g
2.84%
Cholesterol:214.7mg
71.57%
Sodium:640.16mg
27.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.01g
90.02%
Selenium:54.01µg
77.16%
Vitamin B3:13.22mg
66.11%
Vitamin B6:1.1mg
54.95%
Phosphorus:450.61mg
45.06%
Vitamin B5:2.86mg
28.64%
Vitamin B2:0.45mg
26.46%
Vitamin B12:1.52µg
25.37%
Zinc:3.6mg
24.02%
Potassium:669.26mg
19.12%
Vitamin B1:0.27mg
18.21%
Magnesium:60.9mg
15.22%
Manganese:0.28mg
14.02%
Iron:2.35mg
13.08%
Copper:0.18mg
8.87%
Vitamin C:7.18mg
8.71%
Vitamin K:8.46µg
8.05%
Folate:29.73µg
7.43%
Fiber:1.7g
6.79%
Vitamin E:0.87mg
5.8%
Calcium:47.46mg
4.75%
Vitamin A:106.65IU
2.13%
Source:My Recipes