Moroccan-style chicken

Gluten Free
Dairy Free
Health score
11%
Moroccan-style chicken
50 min.
2
484kcal

Suggestions

Ingredients

  • tbsp olive oil 
  •  chicken legs pieces 
  •  onion sliced
  •  optional: lemon 
  •  garlic clove crushed
  • small knob ginger peeled finely chopped
  • tsp chermoula spice mix 
  • 225 ml vegetable stock fine (from a cube is )
  • tsp clear honey 
  • handful olives green
  • servings coriander chopped

Equipment

  • frying pan
  • blender
  • mortar and pestle

Directions

  1. Place a large frying pan over medium heat with 1 tbsp of oil. Lightly season the chicken and cook, skin side down, for about 5 mins on one side, until golden. Turn over, then tip the onion into the pan. Cook for another 5 mins until the onion is soft and chicken golden all over.
  2. Meanwhile, halve the lemon, then cut 1 half into quarters. Finely chop 1 quarter (leaving the skin on) and tip into a pestle and mortar or small blender. Pound together with remaining oil, garlic, ginger and chermoula to make a paste. Dollop into the frying pan and cook 1 min more until you can smell the spices.
  3. Pour over the chicken or vegetable stock and honey, then bring to the boil.
  4. Turn down the heat, cover and leave to cook 20-30 mins until chicken is cooked through and the sauce has thickened and become glossy (you may need to uncover the pan for the fi nal 5 mins of cooking). Stir through the olives and squeeze over the juice of half the lemon.
  5. Sprinkle with coriander and serve with couscous or bread.

Nutrition Facts

Calories484kcal
Protein18.48%
Fat66.16%
Carbs15.36%

Properties

Glycemic Index
115.89
Glycemic Load
4.4
Inflammation Score
-7
Nutrition Score
18.074782635855%

Flavonoids

Eriodictyol
11.53mg
Hesperetin
15.07mg
Naringenin
0.3mg
Apigenin
0.02mg
Luteolin
1.11mg
Isorhamnetin
2.76mg
Kaempferol
0.38mg
Myricetin
0.31mg
Quercetin
11.86mg

Nutrients percent of daily need

Calories:483.54kcal
24.18%
Fat:36.52g
56.18%
Saturated Fat:7.88g
49.26%
Carbohydrates:19.07g
6.36%
Net Carbohydrates:14.15g
5.15%
Sugar:7.79g
8.65%
Cholesterol:119.8mg
39.93%
Sodium:716.49mg
31.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.95g
45.9%
Vitamin C:33.6mg
40.73%
Vitamin K:42.73µg
40.7%
Selenium:24.24µg
34.62%
Vitamin B3:6.49mg
32.43%
Vitamin B6:0.59mg
29.69%
Vitamin E:3.68mg
24.52%
Phosphorus:234.61mg
23.46%
Fiber:4.92g
19.69%
Manganese:0.38mg
19.16%
Iron:3.31mg
18.41%
Vitamin B5:1.51mg
15.11%
Zinc:2.18mg
14.56%
Potassium:493.2mg
14.09%
Vitamin B2:0.24mg
13.96%
Calcium:125.41mg
12.54%
Magnesium:49.39mg
12.35%
Vitamin B12:0.72µg
12.02%
Vitamin B1:0.16mg
10.33%
Vitamin A:499.53IU
9.99%
Folate:33.76µg
8.44%
Copper:0.16mg
8.06%