var_dump($adSection);

Moroccan Chicken d'Erfoud

0 Reviews
0% would make this recipe again

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.

Preparation : 25 min Cooking : 1 h 30 min
550 calories/serving
  • Can be done in advance
  • Easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher

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, low-sodium 500 mL
3 tbsp olive oil 45 mL
3 chicken legs, with back, skinless 900 g
1/2 tbsp couscous spice (ras-el-hanout) 5 g
22 black olives 1/2 cup
1 1/2 cup water 375 mL
1 1/4 cup couscous, whole wheat 200 g
salt [optional]
ground pepper to taste [optional]
1/4 cup fresh cilantro [optional] 9 g

Method

  1. Preheat the oven to 175ºC/350ºF.
  2. 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.
  3. Heat the oil 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.
  4. 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.
  5. When ready to serve, cook the couscous. For a tastier couscous, replace half of the water needed to cook it with hot chicken broth.
  6. Serve the chicken, vegetables, and broth over the couscous. Chopped cilantro leaves may be sprinkled on top, if desired.

Remarks

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 (540g)

Amount

% Daily Value

Calories

550

Fat

18 g

27 %

Saturated 3.4 g
+ Trans 0 g

17 %

Cholesterol

70 mg

Sodium

400 mg

17 %

Carbohydrate

66 g

22 %

Fibre

8 g

34 %

Sugars

4 g

Protein

33 g

Vitamin A

59 %

Vitamin C

33 %

Calcium

8 %

Iron

28 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 2 servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Source of  :
Calcium
Good source of  :
Copper, Manganese, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C, Vitamin E, Vitamin K
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B6, Zinc

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Fruits 0
Vegetables 1
Meat and Alternatives 3
Fats 2

Leave a review

You have to be logged in to leave a review

Members' Reviews

0 Reviews (0 with rating only ) 0% would make this recipe again