Chicken Tagine
Good nutritional profile
Moroccan chicken braised with spices, preserved lemon and olives.
Chicken tagine is a Moroccan stew of chicken braised with onion, garlic, ginger, turmeric, cumin and saffron, then finished with preserved lemon, green olives and herbs; sweeter versions use apricots. A 350 g serving has about 440 kcal and 45 g of protein with little carbohydrate, plus about 1,100 mg of sodium, half of it from the olives and lemon. A side of 150 g cooked couscous adds about 170 kcal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 13g | 23.2% |
| Fat | 6.6g | 9.4% |
| Carbs | 3.5g | 1.2% |
| Simple Sugars | 1.22g | Estimate |
| Complex Carbs | 1.18g | Estimate |
| Fiber | 1.1g | 4.4% |
| Water | 76g | 3.0% |
| Calories | 126 | 5.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.26 | g | 6.3% |
| Monounsaturated | 3.79 | g | 15.2% |
| Polyunsaturated | 1.02 | g | 7.8% |
| Omega-3 | 0.306 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 5 | mg | 0.6% |
| Omega-6 | 0.714 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.99 | mg |
| Vitamin E | 0.8 | mg |
| Selenium | 15.3 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 13.8 | mcg | 1.5% |
| vitamin B1 | 0.056 | mg | 4.7% |
| vitamin B2 | 0.12 | mg | 9.2% |
| vitamin B3 | 3.17 | mg | 19.8% |
| vitamin B6 | 0.257 | mg | 15.1% |
| vitamin B9 | 6.53 | mcg | 1.6% |
| vitamin B12 | 0.338 | mcg | 14.1% |
| vitamin C | 3.99 | mg | 4.4% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.804 | mg | 5.4% |
| vitamin K | 16.9 | mcg | 14.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 21.6 | mg | 2.2% |
| iron | 0.979 | mg | 5.4% |
| magnesium | 20.5 | mg | 5.1% |
| phosphorus | 131 | mg | 18.7% |
| potassium | 218 | mg | 8.4% |
| sodium | 288 | mg | 12.5% |
| zinc | 1.12 | mg | 10.2% |
| copper | 0.07 | mg | 7.8% |
| manganese | 0.155 | mg | 6.7% |
| selenium | 15.3 | mcg | 27.8% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 383 | mg | 54.7% | 168% |
| Isoleucine | 612 | mg | 43.7% | 143% |
| Leucine | 1091 | mg | 40.0% | 125% |
| Lysine | 1207 | mg | 57.5% | 176% |
| Methionine | 514 | mg | 49.0% | 156% |
| Phenylalanine | 997 | mg | 57.0% | 170% |
| Threonine | 607 | mg | 57.8% | 170% |
| Tryptophan | 147 | mg | 52.5% | 156% |
| Valine | 626 | mg | 34.4% | 110% |
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Recipe
See full recipeIngredients
- Bone-in chicken thighs, skin removed 8 (1.2 kg)
- Olive oil 3 tbsp
- Onions, grated 2 large (300 g)
- Garlic 4 cloves
- Ground ginger and ground turmeric 1 tsp each
- Ground cumin and sweet paprika 1 tsp each
- Saffron threads 1 pinch
- Cinnamon stick 1
- Water 250 ml
- Preserved lemon 1
- Green olives, pitted 100 g
- Fresh cilantro and parsley 20 g
- Salt and black pepper 1/2 tsp each
Instructions
- 1
Mix the ginger, turmeric, cumin, paprika, crumbled saffron, salt and pepper with 1 tbsp of the olive oil and rub the paste over the chicken. Marinate for 30 minutes, or overnight in the refrigerator.
- 2
Heat the remaining oil in a tagine or heavy casserole over medium heat and brown the chicken for 3-4 minutes per side, then set it aside.
- 3
Add the grated onions and cook for 8 minutes, stirring, until soft and golden, then stir in the crushed garlic for 1 minute.
- 4
Return the chicken with the cinnamon stick and water, cover and simmer over low heat for 40 minutes, turning the pieces once.
- 5
Rinse the preserved lemon, discard the pulp and cut the rind into thin strips.
- 6
Add the lemon rind and olives and simmer uncovered for 10-15 minutes, until the sauce has thickened and the chicken is very tender.
- 7
Remove the cinnamon stick, scatter with the chopped cilantro and parsley and serve with bread or couscous.