Moroccan Chicken d'Erfoud

1 Reviews
100% 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.

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Preparation : 25 min Cooking : 1 h 30 min
550 calories/serving
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Ingredients

1/2 fennels, finely chopped 170 g
2 potatoes, peeled and cut in half 400 g
2 carrots, peeled and cut in half 200 g
1/2 lemons, cut into quarters 60 g
3/4 dried chili peppers, finely chopped 0.4 g
3 1/2 cups Allergen-Free Vegetable Broth 900 mL
3 tbsp Garlic-Infused Oil 45 mL
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 cup basmati rice 200 g
1/4 cup fresh cilantro [optional] 9 g

Method

  1. Preheat the oven to 175ºC/350ºF.
  2. Prepare the vegetables : chop the fennel; 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 garlic-infused 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 fennel and sauté for 2-3 min. 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 and lemon quarters. Cover and cook in the middle of the oven 1 h 30 min.
  5. When ready to serve, cook the rice. For a tastier rice, replace half of the water needed to cook it with broth.
  6. Serve the chicken, vegetables, and broth over the rice. 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.

This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (380 g)

Amount

% Daily Value

Calories

550

Fat

20 g

31 %

Saturated 3.7 g
+ Trans 0 g

19 %

Cholesterol

70 mg

Sodium

670 mg

28 %

Carbohydrate

64 g

21 %

Fibre

7 g

28 %

Sugars

4 g

Net Carbs

57 g

Protein

28 g

Vitamin A

153 %

Vitamin C

50 %

Calcium

10 %

Iron

29 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Fruits 0
Vegetables 1 ½
Meat and Alternatives 3
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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