Moroccan Chicken d'Erfoud

2 Reviews
100% would make this recipe again

Chicken and vegetables slowly cooked in a spicy broth.

I savoured this dish in Erfoud, a Moroccan village south of the High Atlas mountains, where I was invited to share the table of a very hospitable family.

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Preparation : 25 min Cooking : 1 h 30 min
550 calories/serving

Ingredients

1/2 onions, finely chopped 100 g
1 clove garlic, finely chopped
2 potatoes, peeled and cut in half 400 g
2 carrots, peeled and cut into quarters 200 g
1/2 lemons, cut into quarters 60 g
3/4 dried chili peppers, minced 0.4 g
2 cups chicken broth, low-sodium 500 mL
2 tbsp olive oil 30 mL
1 tbsp butter, unsalted 14 g
3 chicken legs, with back, skinless 900 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/2 tbsp couscous spice (ras-el-hanout) 5 g
22 black olives 1/2 cup
1 1/2 cup water 375 mL
1 1/4 cup couscous, whole wheat 200 g
1/4 cup fresh cilantro [optional] 9 g

Method

  1. Preheat the oven to 175ºC/350ºF.
  2. Prepare the vegetables : chop the onion and garlic; peel the potatoes and carrots, then cut them in half; cut the lemon lengthwise into quarters; and mince the chili pepper. Warm up the broth.
  3. Heat the oil and butter in a casserole dish over high heat. Sauté the chicken pieces thoroughly on each side until golden, about 10 min. Season with salt and pepper, then take the chicken out of the dish and set aside, leaving the drippings in the casserole dish.
  4. Add the onion and garlic, then sauté 2-3 min until they become translucent. Stir in the couscous spice and chili pepper, then cook 2 min with stirring. Pour in the hot broth, then put the chicken pieces back into the casserole dish. Add the potatoes, carrots, olives, lemon quarters, and water. Cover and cook in the middle of the oven 1 h 30 min.
  5. When ready to serve, cook the couscous. For a tastier couscous, replace half of the water needed to cook it with hot chicken broth.
  6. Serve the chicken, vegetables, and broth over the couscous. Chopped cilantro leaves may be sprinkled on top, if desired.

Observations

This dish may be prepared in advance and reheated. It is not advisable to freeze it because the potatoes change texture when frozen. The chicken may also be deboned resulting in a dish served as a thick soup.

Nutrition Facts Table

per 1 serving (540 g)

Amount

% Daily Value

Calories

550

Fat

17 g

27 %

Saturated 4.4 g
+ Trans 0.1 g

22 %

Cholesterol

70 mg

Sodium

400 mg

17 %

Carbohydrate

66 g

22 %

Fibre

8 g

34 %

Sugars

4 g

Net Carbs

58 g

Protein

33 g

Vitamin A

61 %

Vitamin C

33 %

Calcium

8 %

Iron

28 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B6, Zinc
Good source of  :
Copper, Manganese, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C, Vitamin E
Source of  :
Calcium, Vitamin K
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Fruits 0
Vegetables 1
Meat and Alternatives 3
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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