Saturday, March 20, 2010

Chicken Tagine

Note: This recipe takes near 2 hours start to finish! I've modified the original recipe to make it healthier.

  • 1 lb chicken tenderloins, cut into 2-inch chunks
  • 2 TBSP All purpose flour
  • 1 TBSP minced onion
  • 1 TBSP Garlic powder
  • 2 TBSP Ginger
  • 1/2 TBSP ground Coriander
  • 1 tsp Cumin ground
  • 3 cups water + 2 bruillon cubes, divided
  • 1 cup dried apricots (I have also used dried apples, and prunes...all work)
  • 1 oz chopped almonds
  • 1/2 cup chopped green olives
  • 3/4 cup couscous (optional) plus 3/4 cup water.
Instructions

  1. Heat a skillet to medium heat.
  2. In small glass bowl, place chicken and add flour. Toss chicken to coat.
  3. Spray skillet w/ cooking spray. Place chicken in pan; brown on all sides. Reduce heat to medium-low; add minced onion, garlic and ginger. Saute about 5 minutes.
  4. Stir in coriander and cumin; saute until aromatic, about 30 seconds. Add 1 cup chicken broth.
  5. Increase heat to high. Boil until liquid has reduced by half.
  6. Stir in remaining 2 cups chicken broth, apricots, almonds and olives. Bring to a simmer; reduce heat to low, cover pot and simmer for 45 minutes.
  7. Prepare couscous by measuring 3/4 cup and placing it in a bowl. Add 3/4 boiling water (microwave works), and cover for 5 minutes. Fluff couscous with a fork.
  8. Serve over couscous.
Makes 4 servings

Nutrition
(w/o couscous)
Calories 225
Fat 8g
Sat Fat 1g
Mono 3g
Cholesterol 66mg
Sodium 1560mg
Potassium 17mg
Carbs 3g
Fiber 3g
Sugars 10
Protein 23g

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