Chicken Tagine with Spring Vegetables

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

Suggestions


Welcome to a culinary adventure with our delightful Chicken Tagine with Spring Vegetables! This vibrant dish is not just a feast for the eyes but also a wholesome choice for healthy eating. Bursting with a medley of fresh spring vegetables and infused with aromatic herbs and spices, it’s sure to become a favorite at your dining table.

Imagine succulent, skinless chicken thighs braised to perfection alongside colorful carrots, artichokes, and fennel, all harmonized by the zesty kick of lemon and fragrant herbs such as dill, mint, and parsley. This recipe is not only gluten-free and dairy-free, but it also boasts a remarkable health score of 70, making it a perfect choice for those who prioritize nutritious meals without sacrificing flavor.

With a preparation time of just 45 minutes, you can easily whip up this delicious, satisfying main course for family and friends. Whether it’s a cozy lunch or an impressive dinner, the Chicken Tagine with Spring Vegetables will surely impress everyone at your table. Plus, with its rich blend of spices and fresh ingredients, every bite will transport you to the soulful streets of Morocco.

Let’s dive into this delicious world of flavors and explore the joys of cooking with fresh, seasonal ingredients while creating a healthy meal that everyone will adore!

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