Recipes · Moroccan · Main Courses
Tagine (Chicken Tagine with Olives and Lemon)
One serving has 561 kcal and 30 g protein, and at least a fifth of a woman's daily need of selenium (61%), niacin (58%), pyridoxine (58%), cobalamin (44%), phosphorus (42%) and zinc (30%). Ready in 65 minutes.
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- Preparation: 15 min
- Cooking: 50 min
- Makes: 1 serving (382 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: poultry
Ingredients
- 170 g Chicken thighs, skin-on, raw
- 40 g Onions, raw
- 6 g Garlic, raw
- 30 g Olives, green
- 15 g Lemons, raw
- 3 g Ginger, fresh
- 0.4 g Turmeric
- 0.3 g Cumin
- 12 g Olive oil
- 5 g Cilantro, fresh
- 0.5 g Salt
- 100 g Water
Method
- Season the chicken with the turmeric, cumin and salt, then brown it in the oil in a heavy pot or tagine for 6-8 minutes.
- Add the chopped onion, garlic and grated ginger, and cook for 5 minutes until the onion softens.
- Pour in the water, bring to a simmer, cover, and cook over low heat for 30-35 minutes, until the chicken is cooked through with no pink remaining and tender.
- Add the olives and lemon, cut into wedges, and simmer uncovered for 8-10 minutes more to let the sauce reduce slightly.
- Scatter with fresh cilantro and serve hot, traditionally with bread or couscous to soak up the sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 561 kcal | 26% |
| Carbohydrates | 9.8 g | |
| Water | 295 mL | |
| Fiber | 2.5 g | 9% |
| Protein | 29.6 g | 62% |
| Tryptophan | 0.29 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.5 g | |
| Methionine | 0.75 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 1 g | |
| Valine | 1.3 g | |
| Histidine | 0.8 g | |
| Fat | 45.1 g | |
| Monounsaturated | 24 g | |
| Polyunsaturated | 7.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 6.8 g | |
| Saturated | 10 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 167 mg | |
| Calcium | 62 mg | 6% |
| Copper | 0.2 mg | 22% |
| Iron | 2.2 mg | 12% |
| Magnesium | 46.1 mg | 15% |
| Manganese | 0.3 mg | 17% |
| Phosphorus | 297 mg | 42% |
| Potassium | 515 mg | 11% |
| Selenium | 33.6 µg | 61% |
| Sodium | 809 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 8.1 mg | 58% |
| Pantothenic acid (vitamin B5) | 0.48 mg | 10% |
| Pyridoxine (vitamin B6) | 0.75 mg | 58% |
| Folate (vitamin B9) | 19 µg | 5% |
| Cobalamin (vitamin B12) | 1.1 µg | 44% |
| Choline | 88.4 mg | 21% |
| Vitamin A | 62.3 µg | 9% |
| Vitamin C | 14.3 mg | 19% |
| Vitamin D (D2 + D3) | 5.1 IU | 1% |
| Vitamin E | 3.4 mg | 23% |
| Vitamin K | 27.1 µg | 30% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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