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Chicken Moroccan Tagine




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One way to satisfy is to layer flavors, not calories. Enjoy this Morrocan inspired dish over rice or be even more adventurous and try barley, which is considered a low glycemic food that may help prevent type two diabetes. Recipe courtesy of Chef Walter Staib of City Tavern and host of A Taste of History.

Serves 6

 

Ingredients

  • 1 pound boneless, skinless chicken breast, cut into 1/2-inch strips
  • 1 tablespoon olive oil
  • ½ red onion, chopped
  • 1 large zucchini, diced
  • 1/3 cup sun-dried tomatoes, chopped
  • 2 ½ cups low sodium chicken broth
  • 1 can (15 ½ ounces) garbanzo beans, reduced sodium, rinsed and drained
  • 3 tablespoons golden raisins
  • ¼ cup pitted green olives, sliced
  • 1 ½ teaspoons ground cumin
  • 1 teaspoon crumbled saffron threads, optional
  • ½ teaspoon ground allspice
  • ½ teaspoon ground nutmeg
  • Freshly ground pepper
  • 1 lemon, juiced
  • 3 tablespoons chopped fresh cilantro leaves, for garnish
  • Barley, for serving
  • 6 tablespoons low fat plain yogurt, for serving

 

Directions

  1. Place the olive oil in a large Dutch oven over medium heat. Add the chicken, onion, zucchini and tomatoes. Cook, stirring, until the chicken is no longer pink and the vegetables are tender, about 4 to 6 minutes.
  2. Add all remaining ingredients except the barley, lemon, cilantro and yogurt. Bring to a boil over high heat. Boil 3 to 5 minutes. Add lemon juice and turn off heat. Make barley according to instructions in recipe. Serve tagine over ¾ cup cooked barley with one tablespoon yogurt on top for garnish. Sprinkle with cilantro.

 

Photo by Flickr user !kuba!

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


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Photo by Flicker user mollycakes / CC BY-NC 2.0



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