Moroccan Chicken d'Erfoud

Moroccan Chicken d'Erfoud

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.

4 servings
Preparation 10 min
Cooking 8 h

440 calories per serving 


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, hot   500 mL
2 tbsp olive oil   30 mL
3 chicken legs, with back, skinless   900 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1/2 tbsp couscous spice (ras-el-hanout)   5 g
1 cup quinoa   180 g
1/4 cup fresh cilantro [optional]   9 g

Before you start

A slow cooker is needed to make this recipe.

Method

  1. 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.
  2. Heat the oil in a pan over medium heat. 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, then transfer to the ceramic cooking pot. Add the potatoes, carrots, lemon quarters, chicken and hot broth. Season with a little salt and pepper. Cover and cook at 'low' and cook 6-8 h, or until the meat and vegetables are tender. Alternatively, cook on high throughout for 4-5 h
  3. When ready to serve, cook the quinoa. For a tastier result, replace half of the water needed to cook it with hot chicken broth.
  4. Serve the chicken, vegetables, and broth over the quinoa. 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

Nutrition Facts

per 1 serving (480g)

Amount

% DV*

* DV = Daily Value

Calories

440

Fat

14 g

21 %

Saturated 2.5 g
+ Trans 0 g

14 %

Cholesterol

70 mg

Sodium

460 mg

19 %

Carbohydrate

49 g

16 %

Fibre

6 g

24 %

Sugars

3 g

Protein

29 g

Vitamin A

60 %

Vitamin C

30 %

Calcium

6 %

Iron

40 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

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

More info


This recipe is in the following categories: Poultry | Vegetables | Main courses/Entrées | Halal | High Fibre | High Iron | Kosher | Low Calorie | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Braise/Stew | Slow Cook | Moroccan

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