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Chicken Tagine
Are you one of 45 million Americans on a diet? Then you eat a lot of chicken! This is a super easy to prepare American version of a Moroccan Tagine (which translate to stew). This is not an authentic Tagine that is cooked in a clay vessel but we enjoy this as a healthy chicken recipe that is quick and easy to prepare while being full of complex Moroccan flavor.
This is a low calorie meal that is rich in protein but still hardy enough to fill you up, the perfect meal for those watching their weight but also craving culinary magic. Now we love to use lots of spices when cooking but sometimes it is just easier to use a blend and this Moroccan Chicken Spice Rub saved us a few steps along the way.
Ingredients:
- 1 teaspoon olive oil
- 2 boneless, skinless chicken breasts
- 1 medium onion, chopped
- 2 cloves of garlic, chopped
- 1/4 cup fresh or dried cilantro
- 1 tablespoon Moroccon Chicken Seasoning
- 3/4 cup fat free, low sodium chicken broth
- 1 can diced tomatoes, undrained
- 3/4 cup dried plums/prunes, cut into bite sized pieces
- 1/2 cup pitted whole green olives
- 1 small lemon cut into 4 pieces
- 2 cups Basmati or Brown rice
Instructions:
- In a Dutch oven, heat oil to medium high heat
- Add chicken to the oil and brown on both sides about 3-4 minutes each side
- Reduce heat to medium, add spices, chicken broth, diced tomatoes, plums, olives and lemon wedges
- Reduce heat to low, cover and simmer about 25 - 30 minutes until chicken is thoroughly cooked
- Remove chicken to serving platter and increase heat to sauce. Boil uncovered until thickened - about 5 minutes
- Return chicken to sauce - serve over Basmati or brown rice
Makes 4 servings.
Nutrition Facts
Amount Per Serving
Calories 358.00
Total Fat 5.00g
Saturated Fat1.00g
Polyunsaturated Fatg
Monounsaturated Fatg
Cholesterol g
Sodium 180.00mg
Potassium mg
Total Carbohydrate 50.00g
Dietary Fiber5.00g
Total Sugars15.00g
Protein 31.00g
Are you one of 45 million Americans on a diet? Then you eat a lot of chicken! This is a super easy to prepare American version of a Moroccan Tagine (which translate to stew). This is not an authentic Tagine that is cooked in a clay vessel but we enjoy this as a healthy chicken recipe that is quick and easy to prepare while being full of complex Moroccan flavor.
This is a low calorie meal that is rich in protein but still hardy enough to fill you up, the perfect meal for those watching their weight but also craving culinary magic. Now we love to use lots of spices when cooking but sometimes it is just easier to use a blend and this Moroccan Chicken Spice Rub saved us a few steps along the way.
Ingredients:
- 1 teaspoon olive oil
- 2 boneless, skinless chicken breasts
- 1 medium onion, chopped
- 2 cloves of garlic, chopped
- 1/4 cup fresh or dried cilantro
- 1 tablespoon Moroccon Chicken Seasoning
- 3/4 cup fat free, low sodium chicken broth
- 1 can diced tomatoes, undrained
- 3/4 cup dried plums/prunes, cut into bite sized pieces
- 1/2 cup pitted whole green olives
- 1 small lemon cut into 4 pieces
- 2 cups Basmati or Brown rice
Instructions:
- In a Dutch oven, heat oil to medium high heat
- Add chicken to the oil and brown on both sides about 3-4 minutes each side
- Reduce heat to medium, add spices, chicken broth, diced tomatoes, plums, olives and lemon wedges
- Reduce heat to low, cover and simmer about 25 - 30 minutes until chicken is thoroughly cooked
- Remove chicken to serving platter and increase heat to sauce. Boil uncovered until thickened - about 5 minutes
- Return chicken to sauce - serve over Basmati or brown rice
Makes 4 servings.
Nutrition Facts
Amount Per Serving
Calories 358.00
Total Fat 5.00g
Saturated Fat1.00g
Polyunsaturated Fatg
Monounsaturated Fatg
Cholesterol g
Sodium 180.00mg
Potassium mg
Total Carbohydrate 50.00g
Dietary Fiber5.00g
Total Sugars15.00g
Protein 31.00g