MOROCCAN CHICKEN

MOROCCAN CHICKEN

Serves 4

Points per serving 4

4 chicken breasts, skinless and boneless

3 garlic cloves

2½ tsp Ras-el-Hanout spice blend (see below)

1 x 400g tin chickpeas, crushed

2 tins chopped tomatoes

Put chicken breasts into a large casserole.  Sprinkle over the Ras-el-Hanout spice blend and the chopped garlic.  Cover with the chickpeas and then the chopped tomatoes.

Bake in the oven for 1 hour at Gas 5.

Ras-rl-Hanout is a blend of many spices and has a warm spicy flavour.  You can get it in Sainsbury's special selection or online from www.seasonedpioneers which is where I found this recipe.

Moroccan Chicken

This recipe in the August/Sept RC magazine really caught my eye. Can't wait to try this!

Serves 4
Per serving 234 calories/6.6 g fat

1 large onion, diced
2 garlic cloves, crushed
450 g skinless chicken breasts
1 tsp coriander seeds
1 tsp ground cinnamon
1/2 tsp cayenne pepper
seeds from 6 cardamon pods
450 ml chicken stock
2 tbsps plain flour
1 tbsp chopped fresh majoram
1 X 400 g can chopped tomatoes
1 orange, cut into wedges
fresh mint or basil to garnish

1. Dry fry the onion & garlic
2. Add the chiken and spices and continue cooking, sealing the meat on all sides
3. Add 2 tbsps of the stock, then sprinkle the flour over. Cook for 1 minute before adding the remaining stock, tomatoes & marjoram.
4. Add the onion wedges, cover and simmer gently for 20 mins until the chicken is tender adding more stock if required
5. Season with salt and black pepper to taste and garnish with fresh mint or basil
6. Serve with 1 blue portion pot/50 g uncooked weight steamed couscous

MOROCCAN CHICKEN

 

No count

Servings | 4
Estimated POINTS® value per serving | 4
NO COUNT recipe

 

4 chicken breasts
2½ tsp Ras-el-Hanout spice blend (see below)
3 cloves garlic, crushed
1 x 400g can chick peas, crushed
2 x 400g tins chopped tomatoes
50g dried apricots, chopped
2 fl oz water

Put the chicken breasts in an ovenproof dish. Sprinkle the Ras-el-Hanout spice blend over them. Sprinkle over the garlic then add the crushed chickpeasand apricots. Cover with the tomatoes. Cover the dish and bake for 1 hour on Gas 5.

Serve with lemon and coriander couscous. I also had roasted peppers with it.

MOROCCAN CHICKEN  

 

No Count

serves 4
4 chicken breasts
2 onions thinly sliced
3 cloves garlic
1/2 tsp turmeric
1 tsp ground cumin
1 tsp ground ginger
1 tsp ground cinnamon
150 ml chicken stock
tin toms
table spoon tom puree
small tin of apricot drained

fry chicken in frylight for about 5 mins till golden
add onion garlic and fry till soft then
add spices and cook for 1 min
pour in stock,tin toms and puree
and cover and cook for 15 mins then add apricots and cook for 5 mins
serve with rice or couscous

Moroccan Chicken

 

This is a super easy tasty dinner, It's a great one to make after work as it's so quick to make. I served it with rice but it would be good with cous cous too. Harissa paste is easily available in most supermarkets usually by the herbs and spices. I only used one tablespoon as I like it spicy but not too spicy but add more if you like it hotter also I used chicken thighs as I prefer them for flavour but feel free to use chicken breasts if you prefer.

·                  8 chicken thighs (cut into chunks all fat and skin removed)

·                  1 large onion (sliced)

·                  2 peppers (sliced)

·                  250ml chicken stock

·                  1 tbsp harissa paste

·                  1 can chopped tomatoes

·                  2 tbsp tomato puree

·                  1 can chickpeas (drained)

 

·                  low calorie spray oil

Spray a large frying pan or wok with spray oil and add the chicken. Cook for a few minutes over medium/high heat until starting to brown then add the peppers and onions and keep cooking for another few minutes until the onion starts to soften.

Add the harissa paste and stir well then add the chicken stock, tomatoes and tomato puree. Reduce the heat and simmer for about 20-30 minutes until the sauce has reduced and thickened slightly. Add the chickpeas and cook for a few more minutes until heated through.


Serves 4 at 1/2 syn per portion