420 kcal 32g protein 45 min Low-CalorieHigh-ProteinQuickMediterraneanGluten-FreeDairy-Free

Moroccan Chicken Tagine with Preserved Lemon and Cauliflower Couscous

A healthy, low-calorie Moroccan tagine with chicken, preserved lemon, and olives ready in under 45 m

Moroccan Chicken Tagine with Preserved Lemon and Cauliflower Couscous

Aromatic North African stew with tender chicken thighs, briny preserved lemon, and Castelvetrano olives finished with fresh cilantro. Served over light cauliflower couscous.

Ingredients

Serves 4

  • 500g boneless skinless chicken thighs
  • 1 medium cauliflower,riced into couscous-like texture
  • 2 tbsp olive oil
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 1 inch fresh ginger, grated
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp cinnamon
  • 1/4 tsp turmeric
  • 1 preserved lemon, drained and sliced
  • 100g pitted Castelvetrano olives
  • 250ml low-sodium chicken stock
  • 1 tbsp honey
  • 1/4 cup fresh cilantro, chopped
  • Pinch of saffron threads
  • Salt and black pepper to taste

Method

  1. Step 1: Heat 1 tbsp olive oil in a large deep skillet or tagine over medium-high heat. Season chicken thighs with salt, pepper, and 1/2 tsp cumin. Sear skin-side down for 4-5 minutes until golden brown with a audible sizzle. Flip and cook another 3 minutes. Remove and set aside - internal temp should reach 65°C at this stage.

  2. Step 2: Reduce heat to medium. Add remaining 1 tbsp olive oil. Sauté diced onion for 5-6 minutes until translucent and softened, stirring occasionally. Add garlic and ginger, cook 1 minute until fragrant - you should smell the warm ginger aroma.

  3. Step 3: Add remaining cumin, coriander, cinnamon, and turmeric. Stir for 30 seconds until spices bloom and become aromatic. Pour in chicken stock, scraping up any browned bits from the pan (fond). Add honey and stir to dissolve.

  4. Step 4: Return chicken to the pan. Add saffron threads, preserved lemon slices, and olives. Bring to a gentle simmer. Cover and cook for 12-15 minutes until chicken reaches 75°C internal and sauce thickens slightly.

  5. Step 5: While chicken cooks, heat a dry non-stick pan over medium-high. Add riced cauliflower with a pinch of salt. Sauté for 4-5 minutes, stirring occasionally, until tender but not mushy - it should retain some texture.

  6. Step 6: Plate cauliflower couscous as base. Top with chicken tagine. Garnish with fresh cilantro. The preserved lemon should be soft and translucent, olives plump and tender.

Nutrition (per serving)

Calories420 kcal
Protein32 g
Carbohydrates22 g
Fat22 g
Fiber6 g

Tags & Keywords

  • healthy mediterranean recipes
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  • mediterranean-diet
  • chicken-breast
  • 45-minute weeknight dinner
  • low-calorie
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  • high-protein
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