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Chicken and vegetables slowly cooked in a spicy broth.
I savoured this dish in Erfoud, a Moroccan village south of the High Atlas mountains, where I was invited to share the table of a very hospitable family.
Ingredients
| 1/2 | onions, finely chopped | 100 g | |
| 1 clove | garlic, finely chopped | ||
| 2 | potatoes, peeled and cut in half | 400 g | |
| 2 | carrots, peeled and cut into quarters | 200 g | |
| 1/2 | lemons, cut into quarters | 60 g | |
| 3/4 | dried chili peppers, minced | 0.4 g | |
| 2 cups | chicken broth | 500 mL | |
| 2 tbsp | olive oil | 30 mL | |
| 1 tbsp | butter, unsalted | 14 g | |
| 3 | chicken legs, with back, skinless | 900 g | |
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] | |||
| 1/2 tbsp | couscous spice (ras-el-hanout) | 5 g | |
| 22 | black olives | 1/2 cup | |
| 1 1/2 cup | water | 375 mL | |
| 1 1/2 cup | couscous, whole wheat | 220 g | |
| 1/4 cup | fresh cilantro [optional] | 9 g |
Method
- Preheat the oven to 175ºC/350ºF.
- Prepare the vegetables : chop the onion and garlic; peel the potatoes and carrots, then cut them in half; cut the lemon lengthwise into quarters; and mince the chili pepper. Warm up the broth.
- Heat the oil and butter in a casserole dish over high heat. Sauté the chicken pieces thoroughly on each side until golden, about 10 min. Season with salt and pepper, then take the chicken out of the dish and set aside, leaving the drippings in the casserole dish.
- Add the onion and garlic, then sauté 2-3 min until they become translucent. Stir in the couscous spice and chili pepper, then cook 2 min with stirring. Pour in the hot broth, then put the chicken pieces back into the casserole dish. Add the potatoes, carrots, olives, lemon quarters, and water. Cover and cook in the middle of the oven 1 h 30 min.
- When ready to serve, cook the couscous. For a tastier couscous, replace half of the water needed to cook it with hot chicken broth.
- Serve the chicken, vegetables, and broth over the couscous. Chopped cilantro leaves may be sprinkled on top, if desired.
Observations
This dish may be prepared in advance and reheated. It is not advisable to freeze it because the potatoes change texture when frozen. The chicken may also be deboned resulting in a dish served as a thick soup.
Nutrition Facts Table
per 1 serving (560 g)
|
Amount % Daily Value |
|
Calories 570 |
|
Fat 17 g 26 % |
|
Saturated
4.2 g
22 % |
|
Cholesterol 70 mg |
|
Sodium 700 mg 29 % |
|
Carbohydrate 71 g 24 % |
|
Fibre 9 g 36 % |
|
Sugars 3 g |
|
Net Carbs 62 g |
|
Protein 32 g |
|
Vitamin A 61 % |
|
Vitamin C 33 % |
|
Calcium 8 % |
|
Iron 27 % |
Claims
This recipe is :- Excellent source of :
- Fibre, Folacin, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B6, Zinc
- Good source of :
- Copper, Manganese, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E
- Source of :
- Calcium, Vitamin B12, Vitamin K
- Low :
- Calories, Cholesterol, Saturated Fat, Sodium
- Free :
- Added Sugar, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 4 |
| Fruits | 0 |
| Vegetables | 1 |
| Meat and Alternatives | 3 |
| Fats | 2 |
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Top Reviews
View All ReviewsAnonyme
october 20, 2021 | I would make this recipe againThe chicken came out extremely tender. I was very pleased! :)
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