Chicken Tagine with Spring Vegetables

Gluten Free
Dairy Free
Very Healthy
Health score
70%
Chicken Tagine with Spring Vegetables
45 min.
8
463kcal

Suggestions

Embark on a flavor-packed journey to the heart of North African cuisine with this delightful Chicken Tagine with Spring Vegetables. This gluten-free and dairy-free recipe boasts a health score of 70, making it a nutritious choice for your lunch or dinner table. In just 45 minutes, you can serve this very healthy main dish to 8 persons, each enjoying a generous portion of 463 calories.

Prepare to be amazed by the symphony of fresh ingredients that come together in this recipe. From the vibrant colors of the artichokes and carrots to the aromatic blend of herbs like dill, mint, and parsley, your taste buds are in for a treat. The dish is further elevated by the perfect harmony of spices, including cumin, ginger, and paprika, which infuse the chicken and vegetables with a rich, exotic flavor.

The cooking process is both simple and rewarding, guided by the step-by-step instructions that will lead you to a succulent chicken tagine surrounded by tender spring vegetables. The use of a tajine pot adds an authentic touch to the dish, allowing the flavors to meld together as it simmers to perfection.

Whether you're a cooking enthusiast or simply looking to try something new and delicious, this Chicken Tagine with Spring Vegetables is sure to impress. Its health-conscious credentials, ease of preparation, and enticing flavors make it a must-try for anyone seeking a memorable meal that's both good for you and kind to your waistline.

Ingredients

  • medium artichokes trimmed to 1/2 inch
  • 1.5 pounds carrots peeled cut into 1-inch lengths
  • 0.3 teaspoon ground pepper 
  •  fennel bulb fresh trimmed quartered
  • tablespoons optional: dill fresh chopped
  • tablespoons mint leaves fresh chopped
  • tablespoons parsley fresh chopped
  • large garlic clove chopped
  • tablespoon ground coriander 
  • 1.5 teaspoons ground cumin 
  • 1.5 teaspoons ground ginger 
  • teaspoons paprika sweet
  •  optional: lemon halved
  • tablespoons lemon zest packed grated ()
  • cups chicken broth 
  • 0.5 cup olive oil ()
  • pound onion chopped
  • pounds chicken thighs boneless skinless trimmed

Equipment

  • bowl
  • frying pan
  • pot
  • slotted spoon
  • tajine pot

Directions

  1. Fill large bowl with water; squeeze in juice from lemon. Working with 1 artichoke at a time, break off enough outer leaves to expose pale green leaves. Trim dark green areas off stem and base. Quarter artichoke lengthwise; trim artichoke quarters to 1 1/2-inch lengths. Scrape out choke; drop quarters into lemon water.
  2. Heat 1/4 cup oil in heavy large skillet over medium-high heat.
  3. Add onions and sauté until translucent, about 5 minutes.
  4. Add next 7 ingredients and 6 tablespoons each parsley, dill, and mint; sauté 3 minutes longer. Scrape contents of skillet into heavy large pot; reserve skillet.
  5. Sprinkle chicken with salt and pepper.
  6. Heat 2 tablespoons oil in same skillet over medium-high heat.
  7. Add 1/3 of chicken and sauté until golden, about 3 minutes per side.
  8. Transfer to pot with onion mixture. Repeat with remaining chicken in 2 more batches, adding more oil by tablespoonfuls if needed.
  9. Add broth to skillet; bring to boil, scraping up browned bits.
  10. Transfer broth to pot; add fennel and carrots.
  11. Drain artichokes and add to pot.
  12. Bring tagine to boil. Cover, reduce heat to medium-low, and simmer until chicken is almost tender, about 20 minutes. Uncover and simmer until chicken and all vegetables are tender, about 15 minutes longer. Using slotted spoon, transfer chicken and vegetables to large bowl. Boil sauce until reduced enough to coat spoon, about 10 minutes. Season with salt and pepper. Return chicken and vegetables to sauce. (Can be made 1 day ahead. Cool slightly. Chill uncovered until cold, then cover and keep refrigerated.)
  13. Rewarm tagine over medium heat.
  14. Transfer to large bowl.
  15. Sprinkle with 2 tablespoons each of parsley, dill, and mint.

Nutrition Facts

Calories463kcal
Protein44%
Fat25.84%
Carbs30.16%

Properties

Glycemic Index
38.17
Glycemic Load
7.67
Inflammation Score
-10
Nutrition Score
45.02913064542%

Flavonoids

Eriodictyol
5.38mg
Hesperetin
4.27mg
Naringenin
12.07mg
Apigenin
16.09mg
Luteolin
3.26mg
Isorhamnetin
3.01mg
Kaempferol
0.7mg
Myricetin
0.76mg
Quercetin
12.33mg

Nutrients percent of daily need

Calories:463.2kcal
23.16%
Fat:13.74g
21.14%
Saturated Fat:3.15g
19.66%
Carbohydrates:36.08g
12.03%
Net Carbohydrates:23.06g
8.39%
Sugar:11.56g
12.85%
Cholesterol:215.46mg
71.82%
Sodium:440.38mg
19.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:52.63g
105.26%
Vitamin A:15255.59IU
305.11%
Vitamin K:155.1µg
147.71%
Vitamin B3:17.06mg
85.3%
Selenium:53.36µg
76.23%
Vitamin B6:1.44mg
71.9%
Phosphorus:656.06mg
65.61%
Vitamin C:49.43mg
59.92%
Potassium:1850.63mg
52.88%
Fiber:13.02g
52.06%
Manganese:0.93mg
46.37%
Magnesium:155.35mg
38.84%
Vitamin B2:0.63mg
37.03%
Vitamin B5:3.65mg
36.51%
Folate:139.62µg
34.91%
Zinc:4.75mg
31.64%
Iron:5.53mg
30.75%
Copper:0.58mg
29.06%
Vitamin B12:1.57µg
26.16%
Vitamin B1:0.39mg
26.04%
Calcium:191.55mg
19.15%
Vitamin E:2.3mg
15.31%
Source:Epicurious