Citrus Chicken Tagine

Dairy Free
Health score
22%
Citrus Chicken Tagine
45 min.
8
324kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • cups couscous hot cooked
  • cup less-sodium chicken broth fat-free
  • 0.3 cup cilantro leaves fresh chopped
  • 0.3 cup parsley fresh chopped
  •  garlic cloves minced
  • 0.5 teaspoon ground cinnamon 
  • 0.5 teaspoon ground ginger 
  • 0.3 cup kalamata olives pitted sliced
  • tablespoons lemon sections chopped ( 1 lemon)
  • tablespoon olive oil 
  • cups onion chopped
  • cup orange juice 
  • 1.5 cups orange sections chopped ( 2 oranges)
  • cup bell pepper red chopped
  • 0.3 teaspoon saffron threads crushed
  • 0.8 teaspoon salt 
  • pounds chicken thighs boneless skinless coarsely chopped

Equipment

  • dutch oven

Directions

  1. Heat the oil in a Dutch oven over medium heat.
  2. Add chicken and next 6 ingredients (chicken through garlic), and cook for 12 minutes. Stir in the broth, juice, salt, and black pepper. Bring to a boil; cover, reduce heat, and simmer 30 minutes. (Can be prepared ahead up to this point.)
  3. Remove from heat, and stir in the remaining ingredients except couscous.
  4. Serve over couscous, and garnish with parsley, if desired.

Nutrition Facts

Calories324kcal
Protein33.74%
Fat20.99%
Carbs45.27%

Properties

Glycemic Index
55.63
Glycemic Load
18.24
Inflammation Score
-8
Nutrition Score
22.557826042175%

Flavonoids

Eriodictyol
1.24mg
Hesperetin
14.45mg
Naringenin
5.86mg
Apigenin
5.39mg
Luteolin
0.34mg
Isorhamnetin
2mg
Kaempferol
0.36mg
Myricetin
0.5mg
Quercetin
8.84mg

Nutrients percent of daily need

Calories:324.01kcal
16.2%
Fat:7.52g
11.56%
Saturated Fat:1.58g
9.85%
Carbohydrates:36.48g
12.16%
Net Carbohydrates:32.64g
11.87%
Sugar:8.59g
9.54%
Cholesterol:107.73mg
35.91%
Sodium:510.54mg
22.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.18g
54.37%
Vitamin C:67.18mg
81.42%
Selenium:54.01µg
77.16%
Vitamin K:48.84µg
46.51%
Vitamin B3:7.98mg
39.92%
Vitamin B6:0.72mg
36.11%
Phosphorus:268.72mg
26.87%
Vitamin B5:2.05mg
20.47%
Vitamin A:1023.39IU
20.47%
Vitamin B1:0.26mg
17.36%
Potassium:599.93mg
17.14%
Vitamin B2:0.29mg
17.03%
Fiber:3.84g
15.38%
Folate:60.16µg
15.04%
Manganese:0.3mg
14.77%
Zinc:2.2mg
14.66%
Vitamin B12:0.78µg
13.04%
Magnesium:50.4mg
12.6%
Iron:1.88mg
10.44%
Copper:0.18mg
8.78%
Vitamin E:1.17mg
7.79%
Calcium:58.68mg
5.87%
Source:My Recipes