Chicken Tagine with Fennel and Chickpeas

19 75 362
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 8
Chicken Tagine with Fennel and Chickpeas
Health Rating

Ingredients


1/4 cup Canola oil
2 large White onion (chopped)
3 clove(s) Garlic (chopped)
2 tbsp Lemon peel (zest)
2 tsp Coriander, ground
2 tsp Paprika
2 tsp Cumin
2 tsp Ginger, ground
1/4 tsp Cinnamon
1/4 tsp Cayenne pepper
1/2 cup Parsley, fresh (chopped)
1/4 cup Mint, fresh (chopped)
908 gm Chicken breast, boneless, skinless (cut into pieces)
3 cup Chicken broth (stock), low sodium
2 bulb(s) Fennel (trimmed and cut into wedges)
6 large Carrots (cut into large chunks)
1 can (19oz) Chickpeas, canned, low sodium (drained and rinsed)
1 can(s) (28oz) Diced tomatoes, canned
1 dash Black pepper (to taste)

Instructions


1. Heat 2 tbsp (30 mL) canola oil in large skillet over medium-high heat. Add onions, reduce heat and sauté until translucent, about 5 minutes.

2. Transfer onions to large pot. Add lemon zest, spices and herbs to onions in the pot.

3. In same skillet used to sauté the onions, heat remaining canola oil over medium heat. Add chicken pieces and brown, about 8 to 10 minutes. Transfer chicken to pot with onions and herbs.

4. Add broth to pot. Bring to a boil. Add fennel, carrots, chickpeas and tomatoes.

5. Cover pot and reduce heat to low. Simmer until chicken is cooked and all vegetables are tender, about 20 to 30 minutes.

6. Uncover, remove chicken and vegetables with slotted spoon to a serving dish. Keep warm.

7. Boil sauce until reduced, about 10 to 15 minutes. Season with pepper.

8. Return chicken and vegetables to the pot. Heat ingredients through and serve in soup bowls.

Nutrition Facts

Per Portion

Calories 362
Calories from fat 98
Calories from saturated fat 12.0
Total Fat 10.9 g
Saturated Fat 1.3 g
Trans Fat 0.2 g
Polyunsaturated Fat 3.3 g
Monounsaturated Fat 5.4 g
Cholesterol 65 mg
Sodium 588 mg
Potassium 1353 mg
Total Carbohydrate 32 g
Dietary Fiber 9.8 g
Sugars 6.3 g
Protein 33 g

Dietary servings

Per Portion


Meat 1.3
Meat Alternative 0.4
Vegetables 4.0

Energy sources


Pygal36%459.32822968954514157.488742032254227%382.4392027560906282.716091966723437%299.6597167541328159.708338265621136%27%37%CarbohydratesFatProtein

Notes:

Chicken

is a great source of lean protein!

Chickpeas

are high in fibre and may help to promote healthy digestion!

Lunch
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