Moroccan chicken one-pot
You don't need a clay pot to whip up a fragrant, North Africa tagine - throw it all in a casserole dish and top with feta, mint and lemon
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Difficulty and servings
Serves 6
Preparation and cooking times
Prep 20 mins
Cook 50 mins
Low-fat, Super healthy
- Season the chicken. Heat 2 tbsp of the oil in a flameproof dish, then brown the chicken on all sides. Remove the chicken to a plate. Whizz the chopped onion, tomatoes, ginger and garlic into a rough paste. Fry the sliced onion in the remaining oil in the dish until softened, then add the spices and fry for 1 min more until fragrant. Add the paste and fry for another few mins to soften.
- Return the chicken to the dish with the squash, stock, sugar and vinegar. Bring to a simmer, then cook for 30 mins until the chicken is cooked through. Lift the chicken out and stir in the cherries, then continue simmering the sauce to thicken while you shred the chicken into bite-sized chunks. Stir the chicken back into the sauce and season.
- Mix the red onion, lemon zest, mint and feta. Scatter over the dish, then serve with some couscous and yogurt.
PER SERVING
324 kcalories, protein 27g, carbohydrate 39g, fat 7 g, saturated fat 1g, fibre 6g, sugar 24g, salt 0.4 g
Recipe from Good Food magazine, October 2012.
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http://www.bbcgoodfood.com/recipes/2468641/
Difficulty and servings
Serves 6
Preparation and cooking times
Prep 20 mins
Cook 50 mins
Low-fat, Super healthy
Ingredients
- 4 boneless, skinless chicken breasts
- 3 tbsp olive oil
- 2 onions , 1 roughly chopped, 1 sliced
- 100g tomatoes
- 100g ginger , roughly chopped
- 3 garlic cloves
- 1 tsp turmeric
- 1 tbsp each ground cumin , coriander and cinnamon
- 1 large butternut squash , deseeded and cut into big chunks
- 600ml chicken stock
- 2 tbsp brown sugar
- 2 tbsp red wine vinegar
- 100g dried cherries
TO SERVE
- 1 small red onion , finely chopped
- zest 1 lemon
- handful mint leaves
- 100g feta cheese , crumbled
- couscous and natural yogurt
PER SERVING
324 kcalories, protein 27g, carbohydrate 39g, fat 7 g, saturated fat 1g, fibre 6g, sugar 24g, salt 0.4 g
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29 October 2012
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