Chicken Tagine with Spring Vegetables

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

Suggestions

Discover the vibrant flavors and wholesome goodness of this Chicken Tagine with Spring Vegetables, a delightful dish that perfectly balances nutrition and taste. With its rich blend of fresh herbs like dill, mint, and parsley, alongside an array of seasonal vegetables such as artichokes, fennel, and carrots, this recipe offers a refreshing twist on traditional North African cuisine. The use of skinless, boneless chicken thighs ensures a juicy and tender protein base that's packed with flavor, while a carefully crafted spice mix featuring coriander, cumin, ginger, and sweet Hungarian paprika infuses the dish with warm, aromatic notes.

This recipe is not only incredibly flavorful but also caters to various dietary preferences — it’s gluten-free, dairy-free, and promotes very healthy eating habits. At just 463 calories per serving and designed to nourish eight people, it’s perfect for family dinners or meal prepping. Plus, the cooking process is straightforward, taking about 45 minutes from start to finish, making it ideal for those who want a hearty, satisfying meal without spending hours in the kitchen.

What really makes this Chicken Tagine stand out is how it celebrates fresh spring vegetables, turning them into sublime, tender bites that complement the savory chicken and rich spices. The final touch of fresh herbs sprinkled on top adds a burst of brightness that brings the dish to life. Whether you’re a fan of Mediterranean-inspired cooking or simply looking to incorporate more wholesome ingredients into your meals, this tagine is a perfect choice full of punchy flavors, health benefits, and comforting warmth.

Ingredients

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