Chicken Tagine with Preserved Lemon and Saffron
A delicious Middle-Eastern dish for low-cal days
- Cooking oil spray
- 4 chicken thighs, skinned but on the bone
- 2 onions, finely chopped
- 1 celery stick, finely chopped
- 3 garlic cloves, crushed
- 4 ripe tomatoes, deseeded and sliced
- 350ml chicken stock
- ½ tsp saffron threads
- ½ tsp ground turmeric
- ½ tsp ground cumin
- ½ tsp paprika
- 1 tsp ground coriander
- 1 tsp runny honey
- 3cm fresh root ginger, grated
- 1 cinnamon stick
- 2 small preserved lemons, finely chopped
- 1 tsp harissa paste
- Salt and pepper
- Squeeze of lemon, handful of coriander leaves and pomegranate seeds, to serve
- Heat a little oil in a tagine or large flameproof casserole, add chicken thighs and brown all over.
- Add onions, celery and garlic, and sweat on a low heat for 10 minutes, stirring occasionally.
- Add tomatoes, stock, saffron, turmeric, cumin, paprika, coriander, honey, ginger, cinnamon stick, preserved lemons and harissa.
- Stir, replace lid and simmer on a low heat for 1 ½ hours.
- Season well.
- Just before serving, shred chicken off the bone and return to the pot.
- Serve garnished with a squeeze of lemon, and plenty of chopped coriander and pomegranate seeds.
162 calories per portion
From Fast Cook by Mimi Spencer
You don't have to forgo flavour on your low-cal days. If you're cooking for two, this tastes even better the next day. Chicken is a great source of the essential amino acid, tryptophan. While chicken breasts are lower in fat, thighs are fuller in flavour. Turmeric is an excellent anti-inflammatory spice thought to protect against dementia. It also is a powerful anti-oxidant, protecting fats from oxidation during the cooking process. Tomatoes are a rich source of the cancer-fighting phytochemical, lycopene.