Moroccan Chicken Tajine with Olives & French Fries

Here's a recipe for Chicken Tajine with Olives & French Fries

Ingredients (Serves 4-6)

For the Chicken Tajine:

1 whole chicken (cut into 8 pieces) or 4-6 chicken thighs/legs
2 medium onions (finely chopped)
3 garlic cloves (minced)
1 preserved lemon (quartered and seeds removed, pulp finely chopped)
1 cup green olives (pitted, or leave whole for presentation)
2 tablespoons olive oil
1 teaspoon ground ginger
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon black pepper
1 teaspoon salt (adjust to taste)
1 teaspoon saffron threads (soaked in 2 tablespoons warm water)
1 cup chicken stock or water
1 handful fresh cilantro (chopped)
1 handful fresh parsley (chopped)
1 lemon (juiced)

For the French Fries:

4 large potatoes (peeled and cut into thick fries)
Vegetable oil (for frying)
Salt (to taste)

Instructions

1. Prepare the Chicken Tajine:

In a large bowl, mix the chicken pieces with the minced garlic, ginger, turmeric, cumin, paprika, black pepper, and salt. Let it marinate for at least 30 minutes (or overnight for deeper flavor).
Heat the olive oil in a tajine or a heavy-bottomed pot over medium heat. Add the chopped onions and sauté until soft and translucent.
Add the marinated chicken pieces to the pot and brown them lightly on all sides.
Pour in the saffron water, chicken stock, and lemon juice. Stir to combine.
Add the preserved lemon pulp and half of the chopped cilantro and parsley. Cover and simmer on low heat for 45 minutes to 1 hour, or until the chicken is tender and the sauce has thickened.
About 10 minutes before the chicken is done, add the green olives to the pot and stir gently.

2. Prepare the French Fries:

While the chicken is cooking, peel and cut the potatoes into thick fries. Soak them in cold water for 20 minutes to remove excess starch, then pat them dry with a clean towel.
Heat vegetable oil in a deep fryer or large pot to 325°F (160°C). Fry the potatoes in batches for 5-6 minutes until they are soft but not browned. Remove and drain on paper towels.
Increase the oil temperature to 375°F (190°C). Fry the potatoes again in batches until golden and crispy, about 3-4 minutes. Drain on paper towels and season with salt.

3. Serve:

Transfer the chicken tajine to a serving dish, garnishing with the remaining cilantro and parsley.
Serve the crispy French fries on the side or place them directly on top of the tajine for a traditional Moroccan presentation.
Enjoy with warm Moroccan bread or crusty baguette to soak up the flavorful sauce.

Tips for Success:

Preserved Lemons: If you don’t have preserved lemons, you can substitute with fresh lemon zest and a bit of extra lemon juice, though the flavor won’t be exactly the same.
Spice Level: Adjust the spices to your preference. Add a pinch of chili powder or harissa for a spicier kick.
French Fries: For a healthier option, you can bake the fries in the oven at 425°F (220°C) with a drizzle of olive oil until crispy.

This dish is a perfect balance of savory, tangy, and crispy textures, making it a crowd-pleaser for any occasion. Enjoy your Moroccan culinary adventure!

Nutritional Information (Per Serving)

Nutrient	Amount
Calories	~550 kcal
Total Fat	~28 g
- Saturated Fat	~6 g
- Trans Fat	~0 g
Cholesterol	~120 mg
Sodium	~900 mg
Total Carbohydrates	~35 g
- Dietary Fiber	~4 g
- Sugars	~3 g
Protein	~40 g
Vitamin D	~0.5 mcg
Calcium	~60 mg
Iron	~3 mg
Potassium	~900 mg

Breakdown of Key Nutrients:

Protein: The chicken provides a high-quality source of protein, essential for muscle repair and growth. Fats: The olive oil and chicken skin contribute to the fat content, with a mix of healthy monounsaturated fats and saturated fats.
Carbohydrates: The French fries and onions are the primary sources of carbs, providing energy.
Fiber: The olives, onions, and herbs add a small amount of dietary fiber, which aids digestion.
Sodium: The olives and preserved lemons contribute to the sodium content, so adjust salt levels if you’re watching your sodium intake.
Vitamins & Minerals: This dish is rich in vitamins like vitamin C (from lemon and parsley) and minerals like iron (from chicken and spices).

Healthier Modifications:

Reduce Fat: Use skinless chicken and bake the French fries instead of frying to lower the fat content.
Lower Sodium: Use low-sodium chicken stock and reduce the amount of preserved lemons or olives.
Increase Fiber: Serve with a side of steamed vegetables or a fresh salad to boost fiber intake.

Enjoy your meal while keeping an eye on your nutritional goals!

Download This Recipe/pdf

Chicken Tagine with French Fries and Olives is a popular dish in Morocco and is often served as a main course for lunch or dinner, especially during family gatherings.

The Benefits and Drawbacks of Chicken: A Nutritional Analysis

Chicken: A Culinary Delight with Nutritional Prowess

Chicken reigns as one of the most popular and versatile meat options, gracing tables worldwide. Its ease of preparation, wide availability, and delectable taste have solidified its position as a culinary staple. In Saudi Arabia alone, chicken consumption stands at an impressive 50 kilograms per person annually, ranking the country third globally in chicken intake.

While chicken's culinary appeal is undeniable, questions surrounding its healthfulness often arise. This article delves into the nutritional profile and potential drawbacks of chicken to help you make informed dietary choices.

Nutritional Powerhouse

Chicken boasts an impressive array of essential nutrients, making it a valuable addition to a balanced diet. A single 3-ounce (85-gram) serving of chicken breast provides:

Calories: 122
Protein: 24 grams
Fat: 3 grams
Carbohydrates: 0 grams
Niacin: 51% of the Daily Value (DV)
Selenium: 36% of the DV
Phosphorus: 17% of the DV
Vitamin B6: 16% of the DV
Vitamin B12: 10% of the DV
Riboflavin: 9% of the DV
Zinc: 7% of the DV
Thiamin: 6% of the DV
Potassium: 5% of the DV
Copper: 4% of the DV

Protein, in particular, plays a crucial role in building and repairing tissues, maintaining muscle mass, and supporting overall health (2).

Selenium, a rare mineral, is essential for proper immune function, thyroid gland health, and fertility (3).

Chicken also abounds in B vitamins, including niacin, vitamins B6 and B12, which are vital for energy production, DNA synthesis, and brain health (4).

Summary: Chicken emerges as an excellent source of numerous essential nutrients, including protein, niacin, selenium, and phosphorus.

Benefits

Packed with an array of essential nutrients, chicken can be a valuable addition to a wholesome diet.

Due to its low calorie and high protein content, chicken can be particularly beneficial for weight loss, if that's a goal of yours.

Studies indicate that increasing protein intake may enhance feelings of fullness, promote weight loss, and aid in maintaining lean body mass (5), (6), (7).

When coupled with resistance training, protein can also contribute to muscle growth. Additionally, protein plays a role in calcium metabolism and is essential for maintaining bone health.

Summary: Chicken is a nutrient-dense food and a good source of protein. Incorporating chicken into your diet may support weight loss, muscle growth, and bone health.

Potential Drawbacks

Not all chicken varieties are created equal.

For instance, fried, breaded varieties like chicken nuggets, popcorn chicken, and fried chicken typically contain high amounts of unhealthy fats, carbohydrates, and calories.

Some chicken types, such as lunch meats, undergo extensive processing. Research suggests that consuming processed meats may be associated with an increased risk of heart disease, type 2 diabetes, and certain types of cancer. Processed meats may also contain high levels of sodium and preservatives.

Reducing sodium intake has been shown to lower blood pressure levels, particularly in individuals with hypertension.

Furthermore, some preservatives in processed meats, such as nitrates, can contribute to the formation of cancer-causing compounds.

Summary: Fried chicken may be higher in unhealthy fats, carbohydrates, and calories. Certain chicken types undergo extensive processing, and consuming processed meats has been linked to adverse health effects.

Healthy Preparations

Some common chicken preparation methods are healthier than others.

Here are some of the best options:

Grilled Chicken: Grilling can be a quick and healthy way to boost your protein intake. Consider throwing some vegetables on the grill to help round out your meal (8).

Roasted Chicken: Roasting chicken is a great weeknight dinner option, especially if you're trying to lose weight. In addition to being low in fat and calories, roasted chicken is packed with essential nutrients (9).