Tuesday, August 09, 2005
Chicken Tagine with Lemon and Olives
Source: Cooking Light, J/F 2007
2 tablespoons fresh lemon juice
12 skinless, boneless chicken thighs
1/4 cup all-purpose flour (about 1 ounce)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground turmeric
1/8 teaspoon ground red pepper
2 teaspoons olive oil
2 cups chopped onion (about 2 medium)
1 teaspoon minced peeled fresh ginger
2 garlic cloves, minced
1 cup fat-free, less-sodium chicken broth
1/4 cup pitted green olives, halved (about 12)
2 teaspoons grated lemon rind
1 (3-inch) cinnamon stick
2 tablespoons chopped fresh cilantro
Combine juice and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 30 minutes. Remove chicken from bag; discard marinade.
Pat chicken dry with paper towels. Dredge in flour; sprinkle with salt, black pepper, turmeric, and red pepper. Heat olive oil in a large nonstick skillet with high sides over medium-high heat. Add half of chicken; cook for 3 minutes on each side or until lightly browned. Remove from pan. Repeat procedure with remaining chicken.
Add onion, ginger, and garlic to pan; sauté 5 minutes or until tender. Return chicken to pan. Add broth, olives, rind, and cinnamon stick; bring to a boil. Cover, reduce heat, and simmer 1 hour or until chicken is tender. Discard the cinnamon stick; stir in cilantro.
6 servings (serving size: 2 chicken thighs and 1/3 cup sauce).
Calories 240 (34% from fat); Fat 9.1g (sat 1.6g, mono 4.4g, poly 2g); Protein 28.6g; Carb 9.9g; Fiber 0.8g; Chol 115mg; Iron 1.8mg; Sodium 612mg; Calc 27mg.
I talked about this recipe HERE.