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.
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.