North African Quick Tagine-Style Chicken

Dairy Free
Health score
25%
North African Quick Tagine-Style Chicken
35 min.
4
594kcal

Suggestions

Ingredients

  • 1.5 cups chicken stock see 
  • 0.1 teaspoon cinnamon 
  • 1.5 cups couscous 
  • tablespoons olive oil extra virgin 
  • tablespoons olive oil extra virgin 
  • leaves flat parsley chopped
  •  garlic clove with the heel of your hand, discard skins smashed
  • 0.3 cup golden raisins 
  • 0.5 teaspoon ground coriander 
  • 1.5 teaspoons ground cumin 
  • cups chicken broth low sodium
  • servings mango chutney (available on the condiment or International food aisles)
  • 10  prune- cut to pieces pitted coarsely chopped
  • 1.5 teaspoons chicken seasoning (recommended ( Montreal Seasoning by McCormick) (coarse salt and coarse pepper)
  • servings spring onion finely chopped
  •  spring onion finely chopped
  • 1.5 teaspoons paprika sweet
  • 0.5 teaspoon turmeric 
  • large onion yellow sliced quartered

Equipment

  • frying pan
  • pot
  • stove

Directions

  1. Heat a large nonstick skillet over medium high heat.
  2. Add extra-virgin olive oil, 2 turns of the pan, in a slow stream, and add smashed garlic. Season the chicken with seasoning blend. Scatter chicken around the pan in an even layer. Cook chicken pieces 2 minutes on each side to brown, then add the onions, prunes, raisins and stock.
  3. Mix spices in a small dish and scatter over the pot. Cover and reduce to moderate heat. Cook 7 or 8 minutes, remove the lid and stir.To prepare the couscous, bring chicken stock to a boil.
  4. Add couscous, extra-virgin olive oil and scallions and remove the couscous from the stove immediately. Cover and let stand 5 minutes. Fluff the couscous with a fork.Uncover chicken and cook another 2 to 3 minutes to thicken slightly. Adjust the seasoning, to taste, and serve chicken on a bed of couscous.
  5. Garnish with chopped cilantro and scallions.
  6. Serve with chutney.

Nutrition Facts

Calories594kcal
Protein9.91%
Fat24.96%
Carbs65.13%

Properties

Glycemic Index
97.17
Glycemic Load
47.27
Inflammation Score
-9
Nutrition Score
16.967391211054%

Flavonoids

Cyanidin
0.18mg
Delphinidin
0.01mg
Apigenin
0.56mg
Luteolin
0.03mg
Isorhamnetin
1.88mg
Kaempferol
0.67mg
Myricetin
0.1mg
Quercetin
9.61mg

Nutrients percent of daily need

Calories:594.35kcal
29.72%
Fat:16.82g
25.88%
Saturated Fat:2.63g
16.44%
Carbohydrates:98.76g
32.92%
Net Carbohydrates:91.52g
33.28%
Sugar:28.19g
31.33%
Cholesterol:2.7mg
0.9%
Sodium:185.09mg
8.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.03g
30.05%
Vitamin K:59.68µg
56.84%
Manganese:0.86mg
42.92%
Vitamin B3:6.17mg
30.83%
Fiber:7.24g
28.95%
Phosphorus:230.62mg
23.06%
Copper:0.45mg
22.42%
Potassium:716.49mg
20.47%
Vitamin B6:0.35mg
17.31%
Iron:3.1mg
17.23%
Vitamin E:2.53mg
16.84%
Vitamin B2:0.28mg
16.42%
Magnesium:61.68mg
15.42%
Vitamin A:738.52IU
14.77%
Vitamin B1:0.19mg
12.94%
Vitamin C:8.95mg
10.85%
Vitamin B5:1.02mg
10.22%
Folate:37.8µg
9.45%
Calcium:84.75mg
8.47%
Zinc:1.2mg
7.98%
Selenium:3.42µg
4.89%
Vitamin B12:0.12µg
1.97%
Source:Food.com